The new era of positive psychology
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0:00 - 0:03When I was president of the American Psychological Association,
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0:03 - 0:05they tried to media-train me,
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0:05 - 0:09and an encounter I had with CNN
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0:09 - 0:12summarizes what I'm going to be talking about today,
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0:12 - 0:16which is the eleventh reason to be optimistic.
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0:16 - 0:21The editor of Discover told us 10 of them,
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0:22 - 0:24I'm going to give you the eleventh.
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0:24 - 0:28So they came to me -- CNN -- and they said, "Professor Seligman,
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0:28 - 0:33would you tell us about the state of psychology today?
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0:33 - 0:36We'd like to interview you about that." And I said, "Great."
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0:36 - 0:41And she said, "But this is CNN, so you only get a sound bite."
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0:41 - 0:44So I said, "Well, how many words do I get?"
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0:44 - 0:46And she said, "Well, one."
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0:46 - 0:47(Laughter)
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0:47 - 0:51And cameras rolled, and she said, "Professor Seligman,
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0:51 - 0:55what is the state of psychology today?"
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0:55 - 0:57"Good."
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0:57 - 0:59(Laughter)
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0:59 - 1:02"Cut. Cut. That won't do.
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1:02 - 1:06We'd really better give you a longer sound bite."
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1:06 - 1:10"Well, how many words do I get this time?" "I think, well, you get two.
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1:10 - 1:16Doctor Seligman, what is the state of psychology today?"
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1:16 - 1:18"Not good."
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1:18 - 1:27(Laughter)
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1:27 - 1:29"Look, Doctor Seligman,
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1:29 - 1:32we can see you're really not comfortable in this medium.
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1:32 - 1:35We'd better give you a real sound bite.
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1:35 - 1:38This time you can have three words.
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1:38 - 1:43Professor Seligman, what is the state of psychology today?"
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1:43 - 1:48"Not good enough." And that's what I'm going to be talking about.
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1:48 - 1:52I want to say why psychology was good, why it was not good
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1:52 - 1:56and how it may become, in the next 10 years, good enough.
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1:56 - 2:01And by parallel summary, I want to say the same thing about technology,
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2:01 - 2:05about entertainment and design, because I think the issues are very similar.
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2:05 - 2:08So, why was psychology good?
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2:08 - 2:13Well, for more than 60 years, psychology worked within the disease model.
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2:13 - 2:15Ten years ago, when I was on an airplane
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2:15 - 2:19and I introduced myself to my seatmate, and told them what I did,
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2:19 - 2:21they'd move away from me.
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2:21 - 2:24And because, quite rightly, they were saying
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2:24 - 2:28psychology is about finding what's wrong with you. Spot the loony.
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2:28 - 2:33And now, when I tell people what I do, they move toward me.
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2:33 - 2:36And what was good about psychology,
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2:36 - 2:40about the 30 billion dollar investment NIMH made,
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2:40 - 2:42about working in the disease model,
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2:42 - 2:44about what you mean by psychology,
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2:44 - 2:49is that, 60 years ago, none of the disorders were treatable --
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2:49 - 2:51it was entirely smoke and mirrors.
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2:51 - 2:53And now, 14 of the disorders are treatable,
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2:53 - 2:55two of them actually curable.
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2:55 - 3:00And the other thing that happened is that a science developed,
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3:00 - 3:02a science of mental illness.
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3:02 - 3:10That we found out that we could take fuzzy concepts -- like depression, alcoholism --
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3:10 - 3:12and measure them with rigor.
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3:12 - 3:16That we could create a classification of the mental illnesses.
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3:16 - 3:21That we could understand the causality of the mental illnesses.
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3:21 - 3:25We could look across time at the same people --
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3:25 - 3:29people, for example, who were genetically vulnerable to schizophrenia --
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3:29 - 3:33and ask what the contribution of mothering, of genetics are,
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3:33 - 3:36and we could isolate third variables
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3:36 - 3:39by doing experiments on the mental illnesses.
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3:39 - 3:43And best of all, we were able, in the last 50 years,
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3:43 - 3:47to invent drug treatments and psychological treatments.
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3:47 - 3:51And then we were able to test them rigorously,
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3:51 - 3:54in random assignment, placebo controlled designs,
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3:54 - 3:58throw out the things that didn't work, keep the things that actively did.
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3:58 - 4:05And the conclusion of that is that psychology and psychiatry, over the last 60 years,
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4:05 - 4:11can actually claim that we can make miserable people less miserable.
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4:11 - 4:16And I think that's terrific. I'm proud of it.
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4:18 - 4:23But what was not good, the consequences of that were three things.
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4:23 - 4:25The first was moral,
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4:25 - 4:29that psychologists and psychiatrists became victimologists, pathologizers,
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4:29 - 4:34that our view of human nature was that if you were in trouble, bricks fell on you.
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4:34 - 4:37And we forgot that people made choices and decisions.
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4:37 - 4:41We forgot responsibility. That was the first cost.
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4:41 - 4:45The second cost was that we forgot about you people.
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4:45 - 4:49We forgot about improving normal lives.
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4:49 - 4:55We forgot about a mission to make relatively untroubled people happier,
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4:55 - 5:01more fulfilled, more productive. And "genius," "high-talent," became a dirty word.
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5:01 - 5:03No one works on that.
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5:03 - 5:07And the third problem about the disease model is,
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5:07 - 5:10in our rush to do something about people in trouble,
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5:10 - 5:15in our rush to do something about repairing damage,
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5:15 - 5:18it never occurred to us to develop interventions
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5:18 - 5:22to make people happier, positive interventions.
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5:22 - 5:24So that was not good.
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5:24 - 5:29And so, that's what led people like Nancy Etcoff, Dan Gilbert,
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5:29 - 5:33Mike Csikszentmihalyi and myself to work in something I call positive psychology,
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5:33 - 5:35which has three aims.
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5:35 - 5:40The first is that psychology should be just as concerned
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5:40 - 5:44with human strength as it is with weakness.
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5:44 - 5:51It should be just as concerned with building strength as with repairing damage.
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5:51 - 5:53It should be interested in the best things in life.
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5:53 - 5:59And it should be just as concerned with making the lives of normal people fulfilling,
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5:59 - 6:04and with genius, with nurturing high talent.
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6:04 - 6:08So in the last 10 years and the hope for the future,
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6:08 - 6:12we've seen the beginnings of a science of positive psychology,
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6:12 - 6:15a science of what makes life worth living.
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6:15 - 6:19It turns out that we can measure different forms of happiness.
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6:19 - 6:23And any of you, for free, can go to that website
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6:23 - 6:26and take the entire panoply of tests of happiness.
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6:26 - 6:31You can ask, how do you stack up for positive emotion, for meaning,
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6:31 - 6:35for flow, against literally tens of thousands of other people?
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6:35 - 6:41We created the opposite of the diagnostic manual of the insanities:
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6:41 - 6:46a classification of the strengths and virtues that looks at the sex ratio,
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6:46 - 6:48how they're defined, how to diagnose them,
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6:48 - 6:52what builds them and what gets in their way.
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6:53 - 6:57We found that we could discover the causation of the positive states,
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6:57 - 7:01the relationship between left hemispheric activity
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7:01 - 7:07and right hemispheric activity as a cause of happiness.
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7:08 - 7:11I've spent my life working on extremely miserable people,
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7:11 - 7:13and I've asked the question,
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7:13 - 7:16how do extremely miserable people differ from the rest of you?
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7:16 - 7:21And starting about six years ago, we asked about extremely happy people.
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7:21 - 7:23And how do they differ from the rest of us?
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7:23 - 7:26And it turns out there's one way.
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7:27 - 7:29They're not more religious, they're not in better shape,
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7:29 - 7:32they don't have more money, they're not better looking,
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7:32 - 7:35they don't have more good events and fewer bad events.
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7:35 - 7:40The one way in which they differ: they're extremely social.
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7:40 - 7:43They don't sit in seminars on Saturday morning.
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7:43 - 7:47(Laughter)
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7:47 - 7:49They don't spend time alone.
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7:49 - 7:51Each of them is in a romantic relationship
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7:51 - 7:54and each has a rich repertoire of friends.
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7:54 - 7:59But watch out here. This is merely correlational data, not causal,
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7:59 - 8:04and it's about happiness in the first Hollywood sense I'm going to talk about:
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8:04 - 8:08happiness of ebullience and giggling and good cheer.
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8:08 - 8:12And I'm going to suggest to you that's not nearly enough, in just a moment.
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8:12 - 8:17We found we could begin to look at interventions over the centuries,
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8:17 - 8:19from the Buddha to Tony Robbins.
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8:19 - 8:22About 120 interventions have been proposed
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8:22 - 8:25that allegedly make people happy.
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8:25 - 8:30And we find that we've been able to manualize many of them,
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8:30 - 8:33and we actually carry out random assignment
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8:33 - 8:35efficacy and effectiveness studies.
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8:35 - 8:39That is, which ones actually make people lastingly happier?
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8:39 - 8:42In a couple of minutes, I'll tell you about some of those results.
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8:42 - 8:49But the upshot of this is that the mission I want psychology to have,
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8:49 - 8:53in addition to its mission of curing the mentally ill,
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8:53 - 8:57and in addition to its mission of making miserable people less miserable,
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8:57 - 9:01is can psychology actually make people happier?
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9:01 - 9:05And to ask that question -- happy is not a word I use very much --
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9:05 - 9:09we've had to break it down into what I think is askable about happy.
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9:09 - 9:12And I believe there are three different --
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9:12 - 9:16and I call them different because different interventions build them,
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9:16 - 9:19it's possible to have one rather than the other --
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9:19 - 9:21three different happy lives.
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9:21 - 9:24The first happy life is the pleasant life.
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9:24 - 9:29This is a life in which you have as much positive emotion as you possibly can,
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9:29 - 9:31and the skills to amplify it.
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9:31 - 9:33The second is a life of engagement --
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9:33 - 9:40a life in your work, your parenting, your love, your leisure, time stops for you.
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9:41 - 9:43That's what Aristotle was talking about.
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9:43 - 9:45And third, the meaningful life.
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9:45 - 9:48So I want to say a little bit about each of those lives
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9:48 - 9:50and what we know about them.
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9:50 - 9:55The first life is the pleasant life and it's simply, as best we can find it,
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9:55 - 9:57it's having as many of the pleasures as you can,
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9:57 - 10:00as much positive emotion as you can,
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10:00 - 10:06and learning the skills -- savoring, mindfulness -- that amplify them,
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10:06 - 10:09that stretch them over time and space.
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10:09 - 10:13But the pleasant life has three drawbacks,
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10:13 - 10:19and it's why positive psychology is not happy-ology and why it doesn't end here.
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10:19 - 10:22The first drawback is that it turns out the pleasant life,
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10:22 - 10:27your experience of positive emotion, is heritable,
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10:27 - 10:33about 50 percent heritable, and, in fact, not very modifiable.
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10:33 - 10:37So the different tricks that Matthieu [Ricard] and I and others know
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10:37 - 10:41about increasing the amount of positive emotion in your life
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10:41 - 10:45are 15 to 20 percent tricks, getting more of it.
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10:45 - 10:53Second is that positive emotion habituates. It habituates rapidly, indeed.
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10:53 - 10:58It's all like French vanilla ice cream, the first taste is a 100 percent;
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10:58 - 11:02by the time you're down to the sixth taste, it's gone.
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11:03 - 11:07And, as I said, it's not particularly malleable.
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11:07 - 11:10And this leads to the second life.
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11:10 - 11:12And I have to tell you about my friend, Len,
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11:12 - 11:18to talk about why positive psychology is more than positive emotion,
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11:18 - 11:20more than building pleasure.
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11:20 - 11:24In two of the three great arenas of life, by the time Len was 30,
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11:24 - 11:30Len was enormously successful. The first arena was work.
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11:30 - 11:32By the time he was 20, he was an options trader.
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11:32 - 11:35By the time he was 25, he was a multimillionaire
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11:35 - 11:38and the head of an options trading company.
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11:38 - 11:43Second, in play -- he's a national champion bridge player.
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11:44 - 11:50But in the third great arena of life, love, Len is an abysmal failure.
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11:50 - 11:56And the reason he was, was that Len is a cold fish.
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11:56 - 11:57(Laughter)
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11:58 - 12:01Len is an introvert.
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12:02 - 12:06American women said to Len, when he dated them,
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12:06 - 12:10"You're no fun. You don't have positive emotion. Get lost."
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12:10 - 12:16And Len was wealthy enough to be able to afford a Park Avenue psychoanalyst,
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12:16 - 12:20who for five years tried to find the sexual trauma
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12:20 - 12:23that had somehow locked positive emotion inside of him.
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12:23 - 12:27But it turned out there wasn't any sexual trauma.
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12:27 - 12:31It turned out that -- Len grew up in Long Island
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12:31 - 12:37and he played football and watched football, and played bridge --
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12:37 - 12:42Len is in the bottom five percent of what we call positive affectivities.
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12:42 - 12:46The question is, is Len unhappy? And I want to say not.
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12:46 - 12:50Contrary to what psychology told us about the bottom 50 percent
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12:50 - 12:53of the human race in positive affectivity,
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12:53 - 12:56I think Len is one of the happiest people I know.
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12:56 - 12:59He's not consigned to the hell of unhappiness
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12:59 - 13:05and that's because Len, like most of you, is enormously capable of flow.
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13:05 - 13:10When he walks onto the floor of the American Exchange at 9:30 in the morning,
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13:10 - 13:13time stops for him. And it stops till the closing bell.
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13:13 - 13:15When the first card is played,
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13:15 - 13:19until 10 days later, the tournament is over, time stops for Len.
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13:19 - 13:23And this is indeed what Mike Csikszentmihalyi has been talking about,
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13:23 - 13:28about flow. And it's distinct from pleasure in a very important way.
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13:28 - 13:33Pleasure has raw feels: you know it's happening. It's thought and feeling.
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13:33 - 13:41But what Mike told you yesterday -- during flow, you can't feel anything.
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13:42 - 13:46You're one with the music. Time stops.
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13:46 - 13:48You have intense concentration.
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13:48 - 13:53And this is indeed the characteristic of what we think of as the good life.
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13:53 - 13:56And we think there's a recipe for it,
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13:56 - 13:58and it's knowing what your highest strengths are.
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13:58 - 14:00And again, there's a valid test
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14:00 - 14:03of what your five highest strengths are.
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14:03 - 14:09And then re-crafting your life to use them as much as you possibly can.
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14:09 - 14:12Re-crafting your work, your love,
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14:12 - 14:15your play, your friendship, your parenting.
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14:15 - 14:20Just one example. One person I worked with was a bagger at Genuardi's.
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14:20 - 14:22Hated the job.
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14:22 - 14:24She's working her way through college.
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14:25 - 14:28Her highest strength was social intelligence,
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14:28 - 14:33so she re-crafted bagging to make the encounter with her
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14:33 - 14:35the social highlight of every customer's day.
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14:35 - 14:38Now obviously she failed.
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14:38 - 14:41But what she did was to take her highest strengths,
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14:41 - 14:45and re-craft work to use them as much as possible.
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14:45 - 14:47What you get out of that is not smiley-ness.
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14:47 - 14:49You don't look like Debbie Reynolds.
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14:49 - 14:54You don't giggle a lot. What you get is more absorption.
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14:54 - 14:58So, that's the second path. The first path, positive emotion.
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14:58 - 15:02The second path is eudaimonian flow.
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15:02 - 15:04And the third path is meaning.
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15:04 - 15:08This is the most venerable of the happinesses, traditionally.
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15:08 - 15:14And meaning, in this view, consists of -- very parallel to eudaimonia --
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15:14 - 15:20it consists of knowing what your highest strengths are, and using them
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15:20 - 15:26to belong to and in the service of something larger than you are.
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15:27 - 15:32I mentioned that for all three kinds of lives, the pleasant life,
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15:32 - 15:37the good life, the meaningful life, people are now hard at work on the question,
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15:37 - 15:41are there things that lastingly change those lives?
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15:41 - 15:47And the answer seems to be yes. And I'll just give you some samples of it.
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15:47 - 15:49It's being done in a rigorous manner.
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15:49 - 15:54It's being done in the same way that we test drugs to see what really works.
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15:54 - 15:59So we do random assignment, placebo controlled,
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15:59 - 16:02long-term studies of different interventions.
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16:02 - 16:06And just to sample the kind of interventions that we find have an effect,
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16:06 - 16:10when we teach people about the pleasant life,
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16:10 - 16:12how to have more pleasure in your life,
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16:12 - 16:18one of your assignments is to take the mindfulness skills, the savoring skills,
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16:18 - 16:22and you're assigned to design a beautiful day.
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16:22 - 16:27Next Saturday, set a day aside, design yourself a beautiful day,
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16:27 - 16:31and use savoring and mindfulness to enhance those pleasures.
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16:31 - 16:37And we can show in that way that the pleasant life is enhanced.
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16:38 - 16:44Gratitude visit. I want you all to do this with me now, if you would.
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16:44 - 16:46Close your eyes.
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16:46 - 16:54I'd like you to remember someone who did something enormously important
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16:54 - 16:58that changed your life in a good direction,
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16:58 - 17:01and who you never properly thanked.
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17:01 - 17:04The person has to be alive. OK.
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17:04 - 17:06Now, OK, you can open your eyes.
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17:06 - 17:08I hope all of you have such a person.
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17:08 - 17:12Your assignment, when you're learning the gratitude visit,
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17:12 - 17:16is to write a 300-word testimonial to that person,
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17:16 - 17:19call them on the phone in Phoenix,
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17:19 - 17:24ask if you can visit, don't tell them why, show up at their door,
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17:24 - 17:30you read the testimonial -- everyone weeps when this happens.
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17:30 - 17:34And what happens is when we test people one week later, a month later,
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17:34 - 17:39three months later, they're both happier and less depressed.
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17:40 - 17:44Another example is a strength date, in which we get couples
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17:44 - 17:47to identify their highest strengths on the strengths test,
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17:47 - 17:53and then to design an evening in which they both use their strengths,
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17:53 - 17:56and we find this is a strengthener of relationships.
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17:56 - 17:58And fun versus philanthropy.
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17:58 - 18:01But it's so heartening to be in a group like this,
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18:01 - 18:05in which so many of you have turned your lives to philanthropy.
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18:05 - 18:08Well, my undergraduates and the people I work with haven't discovered this,
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18:08 - 18:12so we actually have people do something altruistic
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18:12 - 18:15and do something fun, and to contrast it.
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18:15 - 18:18And what you find is when you do something fun,
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18:18 - 18:20it has a square wave walk set.
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18:20 - 18:26When you do something philanthropic to help another person, it lasts and it lasts.
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18:26 - 18:30So those are examples of positive interventions.
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18:30 - 18:35So, the next to last thing I want to say is
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18:35 - 18:38we're interested in how much life satisfaction people have.
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18:38 - 18:42And this is really what you're about. And that's our target variable.
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18:42 - 18:46And we ask the question as a function of the three different lives,
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18:46 - 18:48how much life satisfaction do you get?
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18:48 - 18:54So we ask -- and we've done this in 15 replications involving thousands of people --
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18:54 - 18:56to what extent does the pursuit of pleasure,
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18:56 - 19:00the pursuit of positive emotion, the pleasant life,
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19:00 - 19:03the pursuit of engagement, time stopping for you,
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19:03 - 19:07and the pursuit of meaning contribute to life satisfaction?
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19:07 - 19:11And our results surprised us, but they were backward of what we thought.
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19:11 - 19:16It turns out the pursuit of pleasure has almost no contribution to life satisfaction.
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19:16 - 19:19The pursuit of meaning is the strongest.
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19:19 - 19:23The pursuit of engagement is also very strong.
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19:23 - 19:27Where pleasure matters is if you have both engagement
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19:27 - 19:31and you have meaning, then pleasure's the whipped cream and the cherry.
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19:31 - 19:39Which is to say, the full life -- the sum is greater than the parts, if you've got all three.
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19:39 - 19:42Conversely, if you have none of the three,
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19:42 - 19:44the empty life, the sum is less than the parts.
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19:44 - 19:46And what we're asking now is
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19:46 - 19:50does the very same relationship, physical health, morbidity,
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19:50 - 19:55how long you live and productivity, follow the same relationship?
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19:55 - 19:57That is, in a corporation,
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19:57 - 20:03is productivity a function of positive emotion, engagement and meaning?
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20:04 - 20:07Is health a function of positive engagement,
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20:07 - 20:09of pleasure, and of meaning in life?
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20:09 - 20:14And there is reason to think the answer to both of those may well be yes.
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20:16 - 20:23So, Chris said that the last speaker had a chance to try to integrate what he heard,
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20:23 - 20:28and so this was amazing for me. I've never been in a gathering like this.
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20:29 - 20:32I've never seen speakers stretch beyond themselves so much,
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20:32 - 20:35which was one of the remarkable things.
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20:35 - 20:39But I found that the problems of psychology seemed to be parallel
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20:39 - 20:44to the problems of technology, entertainment and design in the following way.
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20:44 - 20:48We all know that technology, entertainment and design
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20:48 - 20:54have been and can be used for destructive purposes.
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20:54 - 20:58We also know that technology, entertainment and design
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20:58 - 21:01can be used to relieve misery.
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21:01 - 21:05And by the way, the distinction between relieving misery
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21:05 - 21:08and building happiness is extremely important.
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21:08 - 21:11I thought, when I first became a therapist 30 years ago,
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21:11 - 21:17that if I was good enough to make someone not depressed,
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21:17 - 21:23not anxious, not angry, that I'd make them happy.
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21:23 - 21:28And I never found that. I found the best you could ever do was to get to zero.
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21:28 - 21:30But they were empty.
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21:30 - 21:35And it turns out the skills of happiness, the skills of the pleasant life,
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21:35 - 21:38the skills of engagement, the skills of meaning,
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21:38 - 21:42are different from the skills of relieving misery.
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21:42 - 21:45And so, the parallel thing holds
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21:45 - 21:49with technology, entertainment and design, I believe.
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21:49 - 21:56That is, it is possible for these three drivers of our world
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21:56 - 22:02to increase happiness, to increase positive emotion,
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22:02 - 22:04and that's typically how they've been used.
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22:04 - 22:07But once you fractionate happiness the way I do --
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22:07 - 22:10not just positive emotion, that's not nearly enough --
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22:10 - 22:13there's flow in life, and there's meaning in life.
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22:13 - 22:15As Laura Lee told us,
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22:15 - 22:19design, and, I believe, entertainment and technology,
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22:19 - 22:23can be used to increase meaning engagement in life as well.
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22:23 - 22:27So in conclusion, the eleventh reason for optimism,
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22:27 - 22:31in addition to the space elevator,
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22:31 - 22:36is that I think with technology, entertainment and design,
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22:36 - 22:40we can actually increase the amount of tonnage
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22:40 - 22:42of human happiness on the planet.
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22:42 - 22:48And if technology can, in the next decade or two, increase the pleasant life,
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22:48 - 22:52the good life and the meaningful life, it will be good enough.
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22:52 - 22:58If entertainment can be diverted to also increase positive emotion,
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22:58 - 23:02meaning, eudaimonia, it will be good enough.
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23:02 - 23:08And if design can increase positive emotion,
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23:08 - 23:11eudaimonia, and flow and meaning,
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23:11 - 23:16what we're all doing together will become good enough. Thank you.
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23:16 - 23:24(Applause)
- Title:
- The new era of positive psychology
- Speaker:
- Martin Seligman
- Description:
-
Martin Seligman talks about psychology -- as a field of study and as it works one-on-one with each patient and each practitioner. As it moves beyond a focus on disease, what can modern psychology help us to become?
- Video Language:
- English
- Team:
closed TED
- Project:
- TEDTalks
- Duration:
- 23:24
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Krystian Aparta commented on English subtitles for The new era of positive psychology | |
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Krystian Aparta edited English subtitles for The new era of positive psychology | |
![]() |
Krystian Aparta edited English subtitles for The new era of positive psychology | |
![]() |
TED edited English subtitles for The new era of positive psychology | |
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TED added a translation |
Krystian Aparta
The English transcript was updated on 1/16/2017.