Listening Gap-Filling 20 Ted Talks Book 2-Các Trang Đã Xóa

Listening: 20 TED Talks

5 hours of Gap-filling for better listening
Book 2: Talks 11-20

By T
u Pham (IELTS Speaking 9
.0) and I PP Prep Team
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Contents
LINKS TO TALKS 2
EXERCISES 3
11. The worldwide web of belief and ritual 3
12. Why we all need to practice emotional first aid 13
13. How great leaders inspire action 22
14. Inside the mind of a master procrastinator 32
15. Why our screens make us less happy 41
16. In praise of conflict 47
17. The happy secret to better work 53
18. How to make stress your friend 60
19. Your body language may shape who you are 65
20. How to speak so that people want to listen 76
KEY 85
11. The worldwide web of belief and ritual 85
12. Why we all need to practice emotional first aid 95
13. How great leaders inspire action 104
14. Inside the mind of a master procrastinator 113
15. Why our screens make us less happy 122
16. In praise of conflict 128
17. The happy secret to better work 134
18. How to make stress your friend 141
19. Your body language may shape who you are 147
20. How to speak so that people want to listen 158

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LINKS TO TALKS
11. The worldwide web of belief and https://www.ted.com/talks/wade_davis_the_wor
ritual ldwide_web_of_belief_and_ritual?language=en
https://www.ted.com/talks/guy_winch_why_we_
12. Why we all need to practice all_need_to_practice_emotional_first_aid?langu
emotional first aid age=en
https://www.ted.com/talks/simon_sinek_how_gr
13. How great leaders inspire action eat_leaders_inspire_action?language=en
14. Inside the mind of a master https://www.ted.com/talks/tim_urban_inside_th
procrastinator e_mind_of_a_master_procrastinator
15. Why our screens make us less https://www.ted.com/talks/adam_alter_why_our
happy _screens_make_us_less_happy?language=en
https://www.ted.com/talks/jonathan_marks_in_
16. In praise of conflict praise_of_conflict?language=en
https://www.ted.com/talks/shawn_achor_the_h
appy_secret_to_better_work/transcript?languag
17. The happy secret to better work e=en
https://www.ted.com/talks/kelly_mcgonigal_ho
18. How to make stress your friend w_to_make_stress_your_friend?language=en
https://www.ted.com/talks/amy_cuddy_your_bo
19. Your body language may shape dy_language_may_shape_who_you_are?langua
who you are ge=en
https://www.ted.com/talks/julian_treasure_how
20. How to speak so that people _to_speak_so_that_people_want_to_listen?lang
want to listen uage=en

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EXERCISES
11. The worldwide web of belief and ritual
00:03
You know, culture was born of the 1_________, and the imagination -- the imagination

as we know it -- came into being when our 2_________, descended from our
progenitor, Homo erectus, and, infused with 3_________, began a journey that would
carry it to every corner of the habitable world. For a time, we shared the stage with
our distant 4_________,Neanderthal, who clearly had some spark of 5_________, but --
whether it was the increase in the size of the brain, or the development of language,
or some other evolutionary catalyst -- we quickly left Neanderthal gasping for
6_________. By the time the last Neanderthal 7_________, in Europe, 27,000 years ago,
our direct ancestors had already, and for 5,000 years, been crawling into the belly of
the 8 _________, where in the light of the flickers of tallow 9_________, they had
brought into being the great art of the Upper Paleolithic.

00:56
And I spent two 10_________ in the caves of southwest France with the 11_________
Clayton Eshleman, who wrote a beautiful book 12_________ "Juniper Fuse." And you
could look at this art and you could, of course, see the complex social organization of
the people who 13_________ it into being. But more importantly, it spoke of a deeper
14_________, something far more sophisticated than hunting 15_________. And the
way Clayton put it was this way. He said, "You know, clearly at some point, we were
all of an animal 16_________, and at some point, we weren't." And he viewed
proto-shamanism as a kind of original attempt, through 17_________, to rekindle a
18_________ that had been irrevocably lost. So, he saw this art not as 19_________
magic, but as postcards of nostalgia. And viewed in that light, it 20_________ on a
whole other resonance.

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01:40
And the most amazing thing about the Upper Paleolithic art is that as an aesthetic
21_________, it 22_________ for almost 20,000 years. If these were postcards of
nostalgia, ours was a very long 23_________ indeed. And it was also the beginning of
our 24_________, because if you wanted to distill all of our 25_________ since the
Paleolithic, it would come down to two 26_________: how and why. And these are the
slivers of insight upon which 27_________ have been forged. Now, all people share
the same raw, 28_________imperatives. We all have children. We all have to deal with
the 29_________ of death, the world that waits beyond death, the elders who fall
away into their 30_________ years. All of this is part of our 31_________ experience, and
this shouldn't 32_________ us, because, after all, biologists have finally proven it to be
true, something that philosophers have always 33 _________ to be true. And that is
the fact that we are all brothers and sisters. We are all cut from the same 34_________
cloth. All of humanity, probably, is 35_________ from a thousand people who left
Africa roughly 70,000 years ago.

02:39
But the corollary of that is that, if we all are brothers and sisters and 36_________ the
same genetic material, all human 37_________ share the same raw human genius,
the same intellectual acuity. And so whether that genius is placed into -- 38_________
wizardry has been the great 39_________ of the West -- or by contrast, into
unraveling the complex threads of 40_________inherent in a myth, is simply a
41_________ of choice and cultural orientation. There is no 42_________ of affairs in
human experience. There is no trajectory of progress. There's no 43_________ that
conveniently places 44_________ England at the apex and descends down the flanks
to the so-called primitives of the world. All peoples are simply 45_________ options,
different visions of life itself. But what do I mean by different 46_________ of life
making for completely different 47________ for existence?

03:27
Well, let's slip for a moment into the 48_________ culture sphere ever brought into
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being by the imagination, that of Polynesia. 10,000 square kilometers, tens of 49
_________ of islands flung like jewels upon the 50_________ sea. I recently sailed on
the Hokulea, named after the sacred star of Hawaii, 51_________ the South Pacific to
make a film about the navigators. These are men and women who, even today, can
name 250 stars in the night sky. These are men and 52_________ who can sense the
53_________ of distant atolls of islands beyond the visible 54_________, simply by
watching the reverberation of waves across the hull of their vessel, knowing full well
that every 55 _________ group in the Pacific has its 56_________ refractive pattern that
can be read with the same perspicacity with which a forensic scientist would read a
57_________. These are sailors who in the darkness, in the hull of the vessel, can
58_________ as many as 32 different sea swells moving through the canoe at any one
point in time, distinguishing local wave disturbances from the great 59_________ that
pulsate 60_________ the ocean, that can be 61_________ with the same ease that a
terrestrial explorer would follow a river to the sea. Indeed, if you took all of the genius
that allowed us to put a man on the moon and 62_________ it to an understanding of
the ocean, what you would get is Polynesia.

04:38
And if we slip from the realm of the sea into the 63_________ of the spirit of the
imagination, you enter the realm of Tibetan Buddhism. And I recently made a film
called "The Buddhist 64_________ of the Mind." Why did we use that word, science?
What is science but the empirical 65 _________ of the truth? What is Buddhism but
2,500 years of 66_________ observation as to the nature of mind? I travelled for a
month in Nepal with our good friend, Matthieu Ricard, and you'll remember
Matthieu 67_________ said to all of us here once at TED, "Western science is a major
68_________ to minor needs." We spend all of our 69 _________ trying to live to be 100
without losing our teeth. The Buddhist spends all their lifetime trying to understand
the nature of 70_________.

05:16
Our billboards 71_________ naked children in underwear. Their billboards are
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manuals, prayers to the well-being of all sentient 72_________. And with the blessing
of Trulshik Rinpoche, we began a pilgrimage to a curious destination, accompanied
by a great doctor. And the 73_________ was a 74_________ room in a nunnery, where
a woman had gone into 75_________ retreat 55 years before. And en route, we took
darshan from Rinpoche, and he sat with us and told us about the Four Noble Truths,
the 76_________ of the Buddhist path. All life is suffering. That doesn't mean all life is
77_________. It means things happen. The cause of 78_________ is ignorance. By that,
the Buddha did not mean stupidity; he meant clinging to the illusion that life is
79_________ and predictable. The third noble truth said that 80_________ can be
overcome. And the fourth and most important, of course, was the delineation of a
contemplative 81_________ that not only had the possibility of a transformation of the
human heart, but had 2,500 years of empirical evidence that such a 82_________ was
a certainty.

06:14
And so, when this door opened 83_________ the face of a woman who had not been
out of that room in 55 years, you did not see a mad woman. You saw a woman who
was more clear than a 84_________ of water in a 85_________ stream. And of course,
this is what the Tibetan monks told us. They said, at one point, you know, we don't
really believe you went to the 86_________, but you did. You may not believe that we
achieve 87_________ in one lifetime, but we do. And if we move from the realm of the
88_________ to the realm of the physical, to the sacred 89_________ of Peru -- I've
always been interested in the 90_________ of indigenous people that literally believe
that the Earth is alive, responsive to all of their aspirations, all of their needs. And, of
course, the human population has its own reciprocal 91_________.

06:59
I spent 30 years living 92_________ the people of Chinchero and I always heard about

an event that I always 93_________ to participate in. Once each year, the 94 _________
young boy in each hamlet is given the honor of becoming a woman. And for one
day, he wears the 95_________ of his sister and he becomes a transvestite, a waylaka.
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And for that day, he 96_________ all able-bodied men on a run, but it's not your
97_________ run. You start off at 11,500 feet. You run down to the base of the
98_________ mountain, Antakillqa. You run up to 15,000 feet, descend 3,000 feet.
Climb again over the 99 _________ of 24 hours. And of course, the waylakama spin,
the trajectory of the 100_________, is marked by holy mounds of Earth, where coke is
given to the Earth, libations of 101_________ to the wind, the vortex of the feminine is
brought to the 102_________. And the 103_________ is clear: you go into the mountain
as an individual, but through 104_________, through sacrifice, you emerge as a
community that has once again reaffirmed its 105_________ of place in the planet.
And at 48, I was the only outsider ever to go through this, only one to finish it. I only
106_________ to do it by chewing more coca leaves in one day than anyone in the
4,000-year history of the 107_________.

08:10
But these 108_________ rituals become pan-Andean, and these fantastic festivals, like

that of the Qoyllur Rit'i, which 109_________ when the Pleiades reappear in the winter
sky. It's kind of like an Andean Woodstock: 60,000 Indians on pilgrimage to the end
of a dirt road that leads to the sacred 111_________, called the Sinakara, which is
110_________ by three tongues of the great glacier. The metaphor is so clear. You
bring the crosses from your 112_________, in this wonderful fusion of Christian and
pre-Columbian 113_________. You place the cross into the ice, in the 114_________of
Ausangate, the most sacred of all Apus, or sacred 115_________ of the Inca. And then
you do the ritual dances that empower the crosses.

08:48
Now, these ideas and these 116_________ allow us even to deconstruct 117_________
places that many of you have been to, like Machu Picchu. Machu Picchu was never a
118_________ city. On the contrary, it was 119_________ linked in to the 14,000
kilometers of royal roads the Inca made in less than a 120_________. But more
importantly, it was linked in to the Andean 121_________ of sacred geography. The
intiwatana, the hitching 122_________ to the sun, is actually an obelisk that constantly
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reflects the light that 123_________ on the sacred Apu of Machu Picchu, which is
Sugarloaf Mountain, 124_________ Huayna Picchu. If you come to the south of the
intiwatana, you find an 125_________. Climb Huayna Picchu, find another altar. Take a
direct north-south 126_________, you find to your astonishment that it bisects the
intiwatana stone, 127_________ to the 128_________, hits the heart of Salcantay, the
second of the most important mountains of the Incan empire. And then beyond
Salcantay, of course, when the southern cross 129_________ the 130_________ point in
the sky, directly in that same alignment, the Milky Way overhead. But what is
enveloping Machu Picchu from below? The sacred river, the Urubamba, or the
Vilcanota, which is itself the Earthly 131_________ of the Milky Way, but it's also the
trajectory that Viracocha walked at the dawn of time when he brought the
132_________ into being. And where does the river rise? Right on the slopes of the
Koariti.

10:08
So, 500 years after Columbus, these 133_________ rhythms of landscape are played
out in ritual. Now, when I was here at the first TED, I showed this 134_________: two
men of the Elder Brothers, the descendants, 135_________ of El Dorado. These, of
course, are the 136_________ of the ancient Tairona civilization. If those of you who are
here remember that I 137_________ that they remain ruled by a ritual priesthood, but
the training for the priesthood is 138_________. Taken from their families, sequestered
in a shadowy world of 139_________ for 18 years -- two nine-year periods deliberately
chosen to 140_________ the nine months they spend in the natural mother's womb.
All that time, the world only exists as an 141_________, as they are taught the values of
their society. Values that maintain the proposition that their prayers, and their
prayers alone, 142_________ the cosmic balance. Now, the 143_________ of a society is
not only what it does, but the quality of its aspirations.

11:02
And I always wanted to go back into these mountains, to see if this could
144_________ be true, as indeed had been 145_________ by the great anthropologist,
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Reichel-Dolmatoff. So, literally two weeks ago, I 146_________ from having spent six
weeks with the Elder Brothers on what was clearly the most extraordinary trip of my
life. These really are a people who live and 147_________ the realm of the sacred, a
baroque religiosity that is simply 148_________. They consume more coca leaves than
any human population, half a pound per man, per day. The gourd you see here is --
everything in their 149_________ is 150_________. Their central metaphor is a loom.
They say, "Upon this loom, I weave my life." They refer to the movements as they
exploit the 151_________ niches of the gradient as "threads." When they pray for the
dead, they make these 152_________ with their hands, spinning their thoughts into
the 153_________.

11:54
You can see the calcium 154________ on the head of the poporo gourd. The gourd is
155_________ aspect; the stick is a male. You put the stick in the 156_________ to take
the sacred ashes -- well, they're not ashes, they're 157_________ limestone -- to
empower the coca leaf, to change the pH of the mouth to facilitate the absorption of
cocaine hydrochloride. But if you break a gourd, you cannot simply throw it away,
because every 158_________ of that stick that has built up that calcium, the
159_________ of a man's life, has a thought behind it. Fields are 160_________ in such
an extraordinary way, that the one side of the 161_________ is planted like that by the
women. The other side is planted like that by the men. Metaphorically, you turn it on
the side, and you have a 162_________ of cloth. And they are the descendants of the
ancient Tairona 163_________, the greatest goldsmiths of South America, who in the
wake of the conquest, retreated into this isolated 164_________ massif that soars to
20,000 feet above the Caribbean 165_________ plain.

12:49
There are four 166_________: the Kogi, the Wiwa, the Kankwano and the Arhuacos. I
traveled with the Arhuacos, and the wonderful thing about this story was that this
man, Danilo Villafane -- if we just jump back here for a second. When I first met
Danilo, in the Colombian 167_________ in Washington, I couldn't help but say, "You
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know, you look a lot like an old friend of mine." Well, it 168_________ out he was the
son of my friend, Adalberto, from 1974, who had been 169_________ by the FARC. And
I said, "Danilo, you won't remember this, but when you were an 170_________, I carried
you on my back, up and down the mountains." And because of that, Danilo
171_________ us to go to the very heart of the world, a place where no 172_________ had
ever been permitted. Not simply to the flanks of the mountains, but to the very iced
peaks which are the 173_________ of the pilgrims.

13:35
And this man 174_________ cross-legged is now a grown-up Eugenio, a man who I've

known since 1974. And this is one of those initiates. No, it's not true that they're
175_________ in the darkness for 18 years, but they are kept within the confines of the
ceremonial men's 176_________ for 18 years. This little boy will never step 177_________
of the sacred fields that surround the men's hut for all that time, until he begins his
journey of initiation. For that 178_________ time, the world only exists as an
abstraction, as he is taught the 179_________ of society, including this notion that
their 180_________ alone maintain the cosmic balance. Before we could begin our
181_________, we had to be cleansed at the portal of the Earth. And it was
extraordinary to be taken by a priest. And you see that the priest never 182_________
shoes because holy feet -- there must be nothing between the 183_________ and the
Earth for a mamo. And this is actually the place where the Great Mother sent the
spindle into the world that elevated the mountains and created the 184_________
that they call the heart of the world.

14:35
We traveled high into the paramo, and as we crested the 185_________, we realized
that the men were interpreting every single bump on the 186_________ in terms of
their own intense religiosity. And then of course, as we 187_________ our final
destination, a place called Mamancana, we were in for a surprise, because the FARC
were waiting to kidnap us. And so we 188_________ up being taken aside into these
huts, 189_________ away until the darkness. And then, abandoning all our gear, we
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were forced to ride out in the middle of the night, in a quite 190_________ scene. It's
going to look like a John Ford Western. And we ran into a FARC patrol at dawn, so it
was quite harrowing. It will be a very interesting film. But what was 191_________ is
that the minute there was a sense of 192_________, the mamos went into a circle of
divination.

15:20
And of course, this is a photograph literally taken the night we were in hiding, as
they 193_________ their route to take us out of the mountains. We were able to,
because we had 194_________ people in filmmaking, 195_________ with our work, and
send our Wiwa and Arhuaco 196_________ to the final sacred lakes to get the last
197_________ for the film, and we followed the rest of the Arhuaco back to the sea,
taking the 198_________ from the highlands to the sea. And here you see how their
sacred landscape has been 199_________ by brothels and hotels and casinos, and yet,
still they pray. And it's an amazing thing to think that this 200_________ to Miami,
two hours from Miami, there is an entire civilization of people praying every day for
your 201_________. They call themselves the Elder Brothers. They dismiss the rest of
us who have 202_________ the world as the Younger Brothers. They cannot
understand why it is that we do what we do to the Earth.

16:15
Now, if we slip to another end of the world, I was up in the high Arctic to tell a story
about 203_________ warming,204 _________ in part by the former Vice President's
wonderful book. And what struck me so extraordinary was to be again with the Inuit
-- a people who don't _________ the cold, but take advantage of it. A people who find
a way, with their 205_________, to carve life out of that very frozen. A people for
whom 206_________ on ice is not a sign of death, but an affirmation of life. And yet
tragically, when you now go to those northern communities, you find to your
207_________ that whereas the sea ice used to come in in September and stay till
July, in a place like Kanak in 208_________ Greenland, it literally comes in now in
November and 209_________ until March. So, their entire year has been cut in half.
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17:01
Now, I want to 210_________ that none of these peoples that I've been quickly talking

about here are disappearing worlds. These are not 211_________ peoples. On the
contrary, you know, if you have the 212_________ to feel and the eyes to see, you
213_________ that the world is not flat. The world remains a rich tapestry. It
214_________ a rich topography of the spirit. These myriad voices of humanity are not
failed attempts at being new, failed 215_________ at being modern. They're unique
facets of the human imagination. They're unique 216_________ to a fundamental
question: what does it mean to be human and alive? And when asked that question,
they respond with 6,000 different 217_________. And 218_________, those voices
become our human repertoire for dealing with the challenges that will 219_________
us in the ensuing millennia.

17:46
Our 220_________ society is scarcely 300 years old. That shallow history shouldn't
221_________ to anyone that we have all of the answers for all of the questions that
will confront us in the ensuing millennia. The myriad voices of 222_________ are not
failed attempts at being us. They are unique answers to that fundamental question:
what does it mean to be human and alive? And there is 223_________ a fire burning
over the Earth, taking with it not only plants and 224_________, but the legacy of
humanity's brilliance.

18:14
Right now, as we sit here in this room, of those 6,000 225_________ spoken the day
that you were born, fully 226_________ aren't being taught to children. So, you're
living through a time when virtually half of humanity's 227_________, social and
spiritual legacy is being allowed to slip away. This does not have to happen. These
peoples are not failed attempts at being modern -- quaint and 228_________ and
destined to fade away as if by 229 _________ law.
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18:39
In every case, these are 230_________, living peoples being driven out of existence by

identifiable forces. That's actually an optimistic 231_________, because it suggests
that if human beings are the agents of cultural destruction, we can also be, and
must be, the facilitators of cultural 232_________.

18:55
Thank you very much.
12. Why we all need to practice emotional first aid

00:06
I grew up with my 1________ twin, who was an incredibly loving brother. Now, one
thing about being a twin is, it makes you an expert at spotting favoritism. If his
cookie was even 2________ bigger than my cookie, I had 3________. And clearly, I
wasn't starving.
00:29
(Laughter)

00:32
When I became a 4________, I began to notice favoritism of a different kind; and that

is, how much more we 5________ the body than we do the mind. I spent nine years at
university 6________my doctorate in psychology, and I can't tell you how many
people look at my 7________ card and say, "Oh -- a psychologist. So, not a 8________
doctor," as if it should say that on my card.

01:01
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[Dr. Guy Winch, Just a Psychologist (Not a Real Doctor)]

01:04
(Laughter)

01:06
This favoritism we show the body over the mind -- I see it everywhere.

01:13
I 9________ was at a friend's house, and their five-year-old was getting ready for bed.
He was standing on a stool by the sink, brushing his 10________, when he slipped and
scratched his leg on the stool when he 11________. He cried for a minute, but then he
got back up, got 12________ on the stool, and 13________ out for a box of Band-Aids to
put one on his cut. Now, this kid could 14________ tie his 15________, but he knew you
have to cover a cut so it doesn't become 16________, and you have to care for your
teeth by brushing twice a day. We all know how to maintain our 17________ health
and how to practice dental 18________, right? We've known it since we were five years
old. But what do we know about maintaining our 19________ health? Well, nothing.
What do we teach our children about 20________ hygiene? Nothing. How is it that we
spend more time taking care of our teeth than we do our minds? Why is it that our
physical 21________ is so much more important to us than our psychological health?

02:24
We sustain psychological 22________ even more often than we do physical ones,
injuries like failure or rejection or 23________. And they can also get worse if we ignore
them, and they can impact our lives in dramatic ways. And yet, even though there
are scientifically proven 24________ we could use to treat these 25________ of
psychological injuries, we don't. It doesn't even 26________ to us that we should. "Oh,
you're feeling 27________? Just shake it off; it's all in your head." Can you imagine
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saying that to somebody with a 28________ leg: "Oh, just walk it off; it's all in your leg."

03:04
(Laughter)

03:06
It is time we 29________ the gap between our physical and our psychological health.
It's time we made them more 30________, more like twins.

03:18
Speaking of which, my brother is also a psychologist. So he's not a real doctor,
31________.

03:24
(Laughter)

03:27
We didn't study together, though. In fact, the 32________ thing I've ever done in my
life is move across the Atlantic to New York City to get my doctorate in psychology.
We were 33________ then for the first time in our 34________, and the separation was
brutal for both of us. But while he remained among family and friends, I was alone in
a new country. We missed each other 35________, but international phone calls were
really expensive then, and we could only 36________ to speak for five minutes a week.
When our birthday 37________ around, it was the first we wouldn't be spending
together. We decided to splurge, and that week, we would 38________ for 10 minutes.

04:09
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(Laughter)

04:10
I 39________ the morning pacing around my room, waiting for him to call -- and
waiting ... and waiting. But the phone didn't ring. Given the time 40________, I
assumed, "OK, he's out with friends, he'll call later." There were no cell phones then.
But he didn't. And I began to 41________ that after being away for over 10 42________,
he no longer missed me the way I missed him. I knew he would call in the morning,
but that night was one of the saddest and longest 43________ of my life. I woke up
the next morning. I 44________ down at the phone, and I realized I had kicked it off
the hook when pacing the day before. I 45________ out of bed, I put the phone back
on the receiver, and it rang a second later. And it was my brother, and boy, was he
46________.

05:06
(Laughter)

05:08
It was the 47________ and longest night of his life as well. Now, I tried to explain what

happened, but he said, "I don't understand. If you saw I wasn't calling you, why didn't
you just 48________ up the phone and call me?" He was right. Why didn't I call him? I
didn't have an answer then. But I do today, and it's a 49________ one: loneliness.

05:35
Loneliness creates a deep psychological wound, one that 50________ our perceptions

and scrambles our thinking. It makes us 51________ that those around us care much
less than they actually do. It make us really 52________ to reach out, because why set
yourself up for rejection and 53________ when your heart is already 54________ more
than you can stand? I was in the grips of real loneliness back then, but I was
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55________ by people all day, so it never occurred to me. But loneliness is 56________
purely subjectively. It depends 57________ on whether you feel emotionally or socially
disconnected from those around you. And I did. There is a lot of research on
loneliness, and all of it is 58________. Loneliness won't just make you 59________; it will
kill you. I'm not kidding. Chronic loneliness increases your 60________ of an early
death by 14 percent. Fourteen percent! Loneliness causes high blood pressure, high
cholesterol. It even suppress the functioning of your 61________ system, making you
vulnerable to all kinds of 62________ and diseases. In fact, scientists have concluded
that taken together, chronic loneliness 63________ as significant a risk for your
long-term health and longevity as 64________ smoking. Now, cigarette packs come
with warnings saying, "This could kill you." But loneliness doesn't. And that's why it's
so important that we 65________ our psychological health, that we 66________
emotional hygiene. Because you can't treat a psychological wound if you don't even
know you're 67________. Loneliness isn't the only psychological wound that distorts
our perceptions and 68________ us.

07:32
Failure does that as well. I once visited a day care center, where I saw three toddlers
play with identical 69________ toys. You had to slide the red 70________, and a cute
doggie would pop out. One little girl tried pulling the purple button, then pushing it,
and then she just sat back and 71________ at the box with her lower lip 72________.
The little boy next to her watched this happen, then turned to his box and burst into
tears without even touching it. Meanwhile, 73________ little girl tried everything she
could think of until she slid the red button, the cute doggie popped out, and she
squealed with delight. So: three toddlers with 74________ plastic toys, but with very
different 75________ to failure. The first two toddlers were perfectly 76________ of
sliding a red button. The only thing that prevented them from succeeding was that
their mind 77________ them into believing they could not. Now, adults get tricked
this way as well, all the time. In fact, we all have a 78________ set of feelings and
beliefs that gets 79________ whenever we encounter frustrations and setbacks.

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08:46
Are you aware of how your mind 80________ to failure? You need to be. Because if
your mind tries to convince you you're 81________ of something, and you believe it,
then like those two toddlers, you'll begin to feel 82________ and you'll stop trying too
soon, or you won't even try at all. And then you'll be even more convinced you can't
83________. You see, that's why so many people 84________ below their actual
85________. Because somewhere along the way, sometimes a single failure convinced
them that they couldn't succeed, and they believed it.

09:20
Once we become convinced of something, it's very difficult to change our mind. I
86________ that lesson the hard way when I was a teenager with my brother. We
were driving with friends down a dark 87________ at night, when a police car
88________ us. There had been a robbery in the area and they were looking for
suspects. The officer approached the car, and 89________ his flashlight on the driver,
then on my brother in the front seat, and then on me. And his eyes opened
90________ and he said, "Where have I seen your face before?"

09:50
(Laughter)

09:53
And I said, "In the front seat."
09:56
(Laughter)
09:59
But that made no sense to him 91________, so now he thought I was on drugs.

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10:04
(Laughter)

10:05
So he drags me out of the car, he 92________ me, he marches me over to the police
car, and only when he 93________ I didn't have a police record, could I show him I had
a twin in the 94________ seat. But even as we were driving away, you could see by the
look on his face he was convinced that I was getting away with something.

10:24
(Laughter)

10:26
Our mind is hard to change once we become 95________. So it might be very natural
to feel demoralized and 96________ after you fail. But you cannot allow yourself to
become convinced you can't succeed. You have to fight feelings of 97________. You
have to gain control over the situation. And you have to break this kind of negative
98________ before it begins.

10:49
[Stop Emotional Bleeding]

10:51
Our minds and our feelings -- they're not the 99________ friends we thought they
were. They're more like a really 100________ friend, who can be totally supportive one
minute, and really unpleasant the next. I once worked with this woman who, after 20
years 101________ and an extremely ugly 102________, was finally ready for her first
date. She had met this guy online, and he 103________ nice and he seemed
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successful, and most importantly, he seemed really into her. So she was very excited,
she bought a new dress, and they met at an upscale New York City bar for a
104________. Ten minutes into the date, the man 105________ up and says, "I'm not
interested," and walks out. Rejection is extremely 106________. The woman was so
hurt she couldn't move. All she could do was call a friend. Here's what the friend said:
"Well, what do you 107________? You have big hips, you have nothing interesting to
say. Why would a handsome, successful man like that ever go out with a _108_______
like you?" Shocking, right, that a friend could be so 109________? But it would be
much less shocking if I told you it wasn't the friend who said that. It's what the
woman said to herself. And that's something we all do, especially after a 110________.
We all start thinking of all our 111________ and all our shortcomings, what we
112________ we were, what we wish we weren't. We call ourselves names. Maybe not
as harshly, but we all do it. And it's interesting that we do, because our self-esteem is
already hurting. Why would we want to go and 113________ it even further? We
wouldn't make a physical injury worse on purpose. You wouldn't get a cut on your
arm and decide, "Oh! I know -- I'm going to take a knife and see how much
114________ I can make it."

12:43
But we do that with psychological 115________ all the time. Why? Because of poor
emotional hygiene. Because we don't prioritize our psychological health. We know
from dozens of 116________ that when your self-esteem is lower, you are more
vulnerable to stress and to anxiety; that failures and rejections hurt more, and it
takes longer to recover from them. So when you get 117________, the first thing you
should be doing is to revive your 118________, not join Fight Club and beat it into a
pulp. When you're in emotional pain, treat yourself with the same 119________ you
would expect from a truly good friend.

13:24
[Protect Your Self-Esteem]
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13:26
We have to catch our unhealthy psychological habits and change them. And one of
120________ and most common is called rumination. To ruminate 121________ to chew
over. It's when your boss yells at you or your 122________ makes you feel stupid in
class, or you have big fight with a friend and you just can't stop replaying the scene
in your head for days, sometimes for 123________ on end. Now, ruminating about
124________ events in this way can easily become a habit, and it's a very costly one,
because by spending so much time focused on upsetting and negative 125________,
you are actually putting yourself at significant risk for developing clinical depression,
alcoholism, eating 126________, and even cardiovascular disease.

14:14
The problem is, the 127________ to ruminate can feel really strong and really
important, so it's a difficult habit to stop. I know this for a fact, because a little over a
year ago, I developed the habit myself. You see, my twin brother was 128________ with
stage 3 non-Hodgkin's lymphoma. His cancer was extremely aggressive. He had
129________ tumors all over his body. And he had to start a harsh course of
chemotherapy. And I couldn't stop thinking about what he was going through. I
couldn't stop thinking about how much he was 130________, even though he never
complained, not 131________. He had this incredibly positive 132________. His
psychological health was amazing. I was physically healthy, but psychologically, I was
a 133________. But I knew what to do. Studies tell us that even a two-minute
distraction is 134________ to break the urge to ruminate in that moment. And so each
time I had a worrying, upsetting, negative thought, I forced myself to 135________ on
something else until the urge passed. And within one week, my whole 136________
changed and became more positive and more hopeful.

15:33
[Battle Negative Thinking]
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15:34
Nine weeks after he started chemotherapy, my brother had a CAT scan, and I was by

his side when he got the 137________. All the tumors were gone. He still had three
more 138________ of chemotherapy to go, but we knew he would 139________. This
picture was taken two weeks ago.

15:57
By taking action when you're lonely, by changing your responses to 140________, by
protecting your self-esteem, by battling 141________ thinking, you won't just heal your
psychological wounds, you will build emotional resilience, you will thrive. A hundred
142________ ago, people began practicing personal hygiene, and life 143________ rates
rose by over 50 percent in just a matter of decades. I believe our quality of life could
rise just as 144________ if we all began practicing emotional hygiene.
16:35
Can you imagine what the world would be like if everyone was psychologically
145________? If there were less loneliness and less 146________? If people knew how to
overcome failure? If they felt better about themselves and more 147________? If they
were happier and more 148________? I can, because that's the world I want to live in.
And that's the world my brother wants to live in as well. And if you just become
149_______ and change a few simple habits, well -- that's the world we can all live in.
17:10
17:12
(Applause)
13. How great leaders inspire action

How do you explain when things don't go as we 1 _________? Or better, how do you
explain when others are able to 2 _________ things that seem to defy all of the 3
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________? For example: Why is Apple so 4 __________? Year after year, after year,
they're more innovative than all their 5 __________. And yet, they're just a computer
company. They're just like everyone else. They have the same 6 _______ to the same
talent, the same 7 ________, the same consultants, the same media. Then why is it
that they seem to have something 8 _________? Why is it that Martin Luther King 9
________ the Civil Rights Movement? He wasn't the only man who 10 ________ in
pre-civil rights America, and he certainly wasn't the only great 11 _________ of the day.
Why him? And why is it that the Wright brothers were able to figure out controlled,
12 ________ man flight when there were certainly other teams who were better 13
________, better 14 ________ and they didn't achieve powered man flight, and the
Wright brothers 15 _______ them to it. There's something else at play here.
01:14
About three and a half years ago, I made a discovery. And this discovery 16 ________
changed my view on how I thought the world worked, and it even profoundly
changed the way in which I 17 _______ in it. As it turns out, there's a 18 ________. As it
turns out, all the great 19 ________ leaders and organizations in the world, whether it's
Apple or Martin Luther King or the Wright brothers, they all think, act and
communicate the 20 ________ same way. And it's the complete 21 ________ to
everyone else. All I did was codify it, and it's probably the world's 22 ________ idea. I
call it the 23 ________ circle.
02:04
Why? How? What? This 24 ________ idea explains why some organizations and some

leaders are able to inspire where others aren't. Let me 25 ________ the terms really
quickly. Every single person, every single organization on the 26 ________ knows what
they do, 100 percent. Some know how they do it, whether you call it your 27 ________
value proposition or your proprietary 28 ________ or your USP. But very, very few
people or organizations know why they do what they do. And by "why" I don't mean
"to make a 29 ________." That's a result. It's always a result. By "why," I mean: What's
your purpose? What's your cause? What's your 30 ________? Why does your
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organization 31 ________? Why do you get out of bed in the morning? And why
should anyone care? As a result, the way we think, we act, the way we communicate
is from the outside in, it's 32 ________. We go from the 33 ________ thing to the fuzziest
thing. But the inspired leaders and the inspired organizations -- regardless of their
size, regardless of their 34 ________ all think, act and communicate from the 35
________ out.
03:11
Let me give you an 36 ________. I use Apple because they're easy to understand and
everybody gets it. If Apple were like everyone else, a 37 ________ message from them
might sound like this: "We make great computers. They're 38 ________ designed,
simple to use and user friendly. Want to buy one?" "Meh." That's how most of us
communicate. That's how most marketing and 39 ________ are done, that's how we
communicate 40 ________. We say what we do, we say how we're 41 ________ or better
and we expect some sort of a behavior, a 42 ________, a vote, something like that.
Here's our new law firm: We have the best lawyers with the biggest clients, we
always 43 ________ for our clients. Here's our new car: It gets great gas mileage, it has
44 ________ seats. Buy our car. But it's 45 ________.
03:57
Here's how Apple actually 46 ________. "Everything we do, we believe in 47
________ the status quo. We believe in thinking differently. The way we challenge the
status quo is by making our products beautifully designed, simple to use and user
friendly. We just 48 ________ to make great computers. Want to buy one?" 49
________ different, right? You're ready to buy a computer from me. I just 50 ________
the order of the information. What it 51 ________ to us is that people don't buy what
you do; people buy why you do it.
04:33
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This explains why every single person in this room is perfectly 52 ________ buying a
computer from Apple. But we're also perfectly comfortable buying an MP3 player
from Apple, or a phone from Apple, or a DVR from Apple. As I said before, Apple's just
a computer company. Nothing 53 ________ them structurally from any of their 54
________. Their competitors are equally 55 ________ to make all of these products. In
fact, they tried. A few years ago, Gateway came out with 56 ________ TVs. They're
eminently qualified to make flat-screen TVs. They've been making flat-screen
monitors for years. Nobody 57 ________ one. Dell came out with MP3 players and
PDAs, and they make great quality products, and they can make perfectly 58
________ products -- and nobody bought one. In fact, talking about it now, we can't
even 59 ________ buying an MP3 player from Dell. Why would you buy one from a
computer company? But we do it every day. People don't buy what you do; they buy
why you do it. The 60 ________ is not to do business with everybody who needs what
you have. The goal is to do business with people who believe what you believe.
05:44
Here's the best part: None of what I'm telling you is my opinion. It's all 61 _______ in
the tenets of biology. Not 62 ________, biology. If you look at a cross-section of the
human brain, from the top down, the human brain is actually 63 ________ into three
major 64 ________ that correlate perfectly with the golden circle. Our newest brain,
our Homo sapien brain, our neocortex, 65 ________ with the "what" level. The
neocortex is 66 ________ for all of our rational and 67 ________ thought and language.
The middle two sections make up our limbic brains, and our limbic brains are
responsible for all of our 68 ________, like trust and loyalty. It's also responsible for all
human 69 ________, all decision-making, and it has no 70________ for language.
06:32
In other words, when we communicate from the outside in, yes, people can
understand vast amounts of 71 ________ information like features and benefits and
facts and figures. It just doesn't 72 ________ behavior. When we can communicate
from the inside out, we're talking 73 ________ to the part of the brain that controls
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behavior, and then we allow people to 74 ________ it with the tangible things we say
and do. This is where gut 75 ________ come from. Sometimes you can give somebody
all the facts and 76 ________, and they say, "I know what all the facts and details say,
but it just doesn't feel right." Why would we use that 77 ________, it doesn't "feel"
right? Because the part of the brain that controls 78 ________ doesn't control
language. The best we can muster up is, "I don't know. It just doesn't feel right." Or
sometimes you say you're 79 ________ with your heart or soul. I hate to 80 _______ it to
you, those aren't other body parts controlling your behavior. It's all happening here in
your limbic brain, the part of the brain that controls decision-making and not 81
________.
07:27
But if you don't know why you do what you do, and people 82 ________ to why you do

what you do, then how will you ever get people to 83 ________ for you, or buy
something from you, or, more importantly, be 84 ________ and want to be a part of
what it is that you do. The goal is not just to sell to people who need what you have;
the goal is to sell to people who believe what you believe. The goal is not just to 85
________ people who need a job; it's to hire people who believe what you believe. I
always say that, you know, if you hire people just because they can do a job, they'll
work for your money, but if they believe what you believe, they'll work for you with
blood and 86 ________ and tears. Nowhere else is there a better 87 ________ than with
the Wright brothers.
08:11
Most people don't know about Samuel Pierpont Langley. And back in the early 20th
century, the pursuit of powered man 88 ________ was like the dot com of the day.
Everybody was trying it. And Samuel Pierpont Langley had, what we 89
________, to be the recipe for 90 ________. Even now, you ask people, "Why did your
product or why did your company 91 ________?" and people always give you the same
permutation of the same three things: under-capitalized, the wrong people, bad
market 92 ________. It's always the same three things, so let's 93________ that. Samuel
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Pierpont Langley was given 50,000 dollars by the War Department to 94 ________ out
this flying machine. Money was no problem. He held a seat at Harvard and worked at
the Smithsonian and was extremely 95 ________; he knew all the big 96 ________ of
the day. He hired the best minds money could find and the market conditions were
97 ________. The New York Times followed him around everywhere, and everyone was
98 ________ for Langley. Then how come we've never heard of Samuel Pierpont
Langley?
09:13
A few hundred miles away in Dayton, Ohio, Orville and Wilbur Wright, they had none
of what we 99 ________ to be the recipe for 100 ________. They had no money; they
paid for their dream with the 101 ________ from their bicycle shop. Not a single person
on the Wright brothers' team had a college 102 ________, not even Orville or Wilbur.
And The New York Times 103 ________ them around nowhere.
09:35
The difference was, Orville and Wilbur were 104 ________ by a cause, by a purpose, by

a belief. They believed that if they could figure out this flying 105 ________, it'll
change the 106 ________ of the world. Samuel Pierpont Langley was different. He
wanted to be rich, and he wanted to be famous. He was in pursuit of the 107 ________.
He was in pursuit of the 108 ________. And lo and behold, look what happened. The
people who believed in the Wright brothers' dream worked with them with blood
and sweat and tears. The others just worked for the 109 ________. They tell stories of
how every time the Wright brothers went out, they would have to take five sets of
parts, because that's how many times they would 110 ________ before supper.
10:17
And, eventually, on December 17th, 1903, the Wright brothers took flight, and no one

was there to even 111 ________ it. We found out about it a few days later. And further
proof that Langley was 112 ________ by the wrong thing: the day the Wright brothers
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took flight, he 113 ________. He could have said, "That's an amazing discovery, guys,
and I will improve upon your 114 ________," but he didn't. He wasn't first, he didn't get
rich, he didn't get 115 ________, so he quit.
10:48
People don't buy what you do; they buy why you do it. If you talk about what you
believe, you will 116 ________ those who believe what you believe.
10:55
But why is it important to attract those who believe what you believe? Something
called the law of diffusion of 117 ________, if you don't know the law, you know the
terminology. The first 2.5% of our 118 ________ are our innovators. The next 13.5% of our
population are our early 119 ________. The next 34% are your early majority, your
120________ majority and your laggards. The only reason these people buy touch-tone
phones is because you can't buy rotary phones anymore.
11:25
(Laughter)
11:27
We all sit at various places at various times on this 121 ________, but what the law of
diffusion of 122 ________ tells us is that if you want mass-market success or
mass-market 123 ________ of an idea, you cannot have it until you achieve this tipping
point between 15 and 18 percent market penetration, and then the 124 ________ tips. I
love asking businesses, "What's your conversion on new business?" They love to tell
you, "It's about 10 percent," 125 ________. Well, you can trip over 10% of the 126 ________.
We all have about 10% who just "get it." That's how we 127 ________ them, right?
That's like that gut feeling, "Oh, they just get it."
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12:02
The problem is: How do you find the ones that get it before doing 128 ________ versus

the ones who don't get it? So it's this here, this little 129 ________ that you have to
close, as Jeffrey Moore calls it, "Crossing the Chasm" -- because, you see, the early
majority will not try something until someone else has tried it first. And these guys,
the 130 ________ and the early adopters, they're comfortable making those gut
decisions. They're more comfortable making those 131 ________ decisions that are
driven by what they believe about the world and not just what product is 132
________. These are the people who stood in line for six hours to buy an iPhone when
they first came out, when you could have bought one off the shelf the next week.
These are the people who spent 40,000 dollars on flat-screen TVs when they first
came out, even though the technology was 133 ________. And, by the way, they didn't
do it because the technology was so great; they did it for 134 ________. It's because
they wanted to be first. People don't buy what you do; they buy why you do it and
what you do 135 ________ proves what you believe. In fact, people will do the things
that prove what they believe. The 136 ________ that person bought the iPhone in the
first six hours, stood in line for six hours, was because of what they believed about
the 137 ________, and how they wanted everybody to see them: they were first. People
don't buy what you do; they buy why you do it.
13:24
So let me give you a famous example, a famous failure and a famous success of the
law of diffusion of innovation. First, the famous failure. It's a 138 ________ example. As
we said before, the recipe for success is money and the right people and the right
market conditions. You should have success then. Look at TiVo. From the time TiVo
came out about eight or nine years ago to this 139 ________ day, they are the single
140 ________ product on the market, hands down, there is no 141 ________. They were
extremely well-funded. Market conditions were fantastic. I mean, we use TiVo as
verb. I TiVo 142 ________ on my piece-of-junk Time Warner DVR all the time.
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14:05
But TiVo's a commercial failure. They've never made money. And when they went
IPO, their 143 ________ was at about 30 or 40 dollars and then 144 ________, and it's
never traded above 10. In fact, I don't think it's even traded above six, 145 ________ for
a couple of little spikes.
14:20
Because you see, when TiVo 146 ________ their product, they told us all what they
had. They said, "We have a product that pauses live TV, skips commercials, 147
________ live TV and memorizes your viewing habits without you even asking." And
the cynical 148 ________ said, "We don't believe you. We don't need it. We don't like it.
You're 149 ________ us."
14:45
What if they had said, "If you're the kind of person who likes to have 150 _______
control over every 151 ________ of your life, boy, do we have a product for you. It
pauses live TV, skips commercials, memorizes your viewing habits, etc., etc." People
don't buy what you do; they buy why you do it, and what you do simply 152 ________
as the 153 ________ of what you believe.
15:09
Now let me give you a 154 _______ example of the law of diffusion of innovation. In
the summer of 1963, 250,000 people 155 _______ up on the mall in Washington to
hear Dr. King speak. They sent out no 156 ________, and there was no 157 ________
to check the date. How do you do that? Well, Dr. King wasn't the only man in
America who was a great orator. He wasn't the only man in America who suffered in
a pre-civil rights America. In fact, some of his ideas were bad. But he had a 158
________. He didn't go around telling people what needed to 159 ________ in America.
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He went around and told people what he believed. "I believe, I believe, I believe," he
told people. And people who believed what he believed took his 160 ________, and
they made it their own, and they told people. And some of those people created 161
________ to get the word out to even more people. And lo and behold, 250,000 people
showed up on the right day at the right time to hear him 162 ________.
16:13
How many of them showed up for him? Zero. They showed up for themselves. It's
what they believed about America that got them to 163 ________ in a bus for eight
hours to stand in the sun in Washington in the 164 ________ of August. It's what they
believed, and it wasn't about black versus white: 25% of the 165 ________ was white.
16:35
Dr. King believed that there are two 166 ________ of laws in this world: those that are
made by a higher authority and those that are made by men. And not until all the
laws that are made by men are 167 ________ with the laws made by the higher
authority will we live in a 168 ________ world. It just so happened that the Civil Rights
169 ________ was the perfect thing to help him bring his cause to life. We 170 ________,
not for him, but for ourselves. By the way, he gave the "I have a dream" speech, not
the "I have a 171 ________" speech.
17:08
Listen to politicians now, with their 172 ________ 12-point plans. They're not inspiring
anybody. Because there are leaders and there are those who lead. Leaders hold a 173
________ of power or authority, but those who lead inspire us. Whether they're 174
________or organizations, we follow those who lead, not because we have to, but
because we want to. We follow those who lead, not for them, but for 175 ________.
And it's those who start with "why" that have the 176 ________ to inspire those around
them or find others who inspire them. Thank you very much.
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14. Inside the mind of a master procrastinator

00:09
So in college, I was a 1 ________ major, which means I had to write a lot of 2
________. Now, when a normal student writes a paper, they might 3 ________ the work
out a little like this. So, you know --
00:23
you get started maybe a little 4 _________, but you get enough done in the first week

that, with some 5 _________ days later on, everything gets done, things stay 6
_________.
00:32
And I would want to do that like that. That would be the 7 _________. I would have it
all ready to go, but then, 8 _________, the paper would come along, and then I would
kind of do this.
00:45
And that would happen every single paper.
00:48
But then came my 90-page 9 _________ thesis, a paper you're supposed to spend a
year on. And I knew for a paper like that, my normal work 10 _________ was not an
option. It was way too big a 11 _________. So I planned things out, and I decided I kind
of had to go something like this. This is how the year would go. So I'd start off light,
and I'd 12 _________ it up in the middle months, and then at the end, I would kick it up
into high 13 _________ just like a little staircase. How hard could it be to walk up the
stairs? No big deal, right?
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01:19
But then, the 14 _________ thing happened. Those first few months? They came and
went, and I couldn't quite do stuff. So we had an awesome new 15 _________ plan.
01:29
And then --
01:32
But then those middle months actually went by, and I didn't really write 16 ______,
and so we were here. And then two months turned into one month, which turned
into two weeks. And one day I woke up with three days until the 17 _________, still not
having written a word, and so I did the only thing I could: I wrote 90 pages over 72
hours, pulling not one but two all-nighters -- 18 _________ are not 19 _________ to
pull two all-nighters -- sprinted across campus, dove in slow 20 _________, and
got it in just at the deadline.
02:08
I 21 _________ that was the end of everything. But a week later I got a call, and it's the
school. And they say, "Is this Tim Urban?" And I say, "Yeah." And they say, "We need to
talk about your 22 _________." And I say, "OK." And they say, "It's the 23 _________ one
we've ever seen."
02:33
That did not happen.
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02:36
It was a very, very bad thesis.
02:41
I just wanted to enjoy that one moment when all of you thought, "This guy is 24
_________!"
02:49
No, no, it was very, very bad. Anyway, today I'm a writer-blogger guy. I write the blog
Wait But Why. And a couple of years ago, I 25 _________ to write about
procrastination. My 26 _________ has always perplexed the non-procrastinators
around me, and I wanted to 27 _________ to the non-procrastinators of the world
what goes on in the 28 _________ of procrastinators, and why we are the way we are.
Now, I had a hypothesis that the brains of procrastinators were actually 29
_________ than the brains of other people. And to test this, I found an MRI lab that
actually let me 30 _________ both my brain and the brain of a 31 _________
non-procrastinator, so I could 32 _________ them. I actually brought them here to
show you today. I want you to take a look 33 _________ to see if you can notice a
difference. I know that if you're not a trained brain 34 ________ , it's not that 35
________, but just take a look, OK? So here's the brain of a non-procrastinator.
03:42
Now ... here's my brain.
03:52
There is a difference. Both brains have a 36 _________ Decision-Maker in them, but
the procrastinator's brain also has an 37 _________ Gratification Monkey. Now, what
does this mean for the procrastinator? Well, it means everything's fine until this
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happens.
04:06
[This is a perfect time to get some work done.] [Nope!]
04:08
So the Rational Decision-Maker will make the rational decision to do something 38
_________, but the Monkey doesn't like that plan, so he actually takes the 39
_________, and he says, "Actually, let's read the 40 _________ Wikipedia page of the
Nancy Kerrigan/ Tonya Harding 41 _________, because I just remembered that that
happened.
04:25
Then --
04:28
Then we're going to go over to the 42 _________, to see if there's anything new in
there since 10 minutes ago. After that, we're going to go on a YouTube spiral that
starts with videos of Richard Feynman talking about 43 _________ and ends much,
much later with us watching 44 _________ with Justin Bieber's mom.
04:45
"All of that's going to take a while, so we're not going to really have room on the 45
_________ for any work today. Sorry!"
04:54
Now, what is going on here? The Instant Gratification Monkey does not seem like a
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guy you want behind the wheel. He lives entirely in the 46 _________ moment. He has
no 47 _________ of the past, no 48 _________ of the future, and he only cares about two
things: easy and 49 _________.
05:12
Now, in the animal world, that 50 _________ fine. If you're a dog and you spend your
whole life doing nothing other than easy and fun things, you're a 51 ________ success!
05:23
And to the Monkey, humans are just another animal 52 _________. You have to keep
well-slept, well-fed and propagating into the next 53 _________, which in tribal times
might have worked OK. But, if you haven't 54 _________, now we're not in tribal times.
We're in an 55 _________ civilization, and the Monkey does not know what that is.
Which is why we have another guy in our brain, the Rational Decision-Maker, who
gives us the 56 _________ to do things no other animal can do. We can 57 _________
the future. We can see the big picture. We can make 58 _________ plans. And he
wants to take all of that into 59 _________. And he wants to just have us do whatever
makes sense to be doing right now. Now, sometimes it makes sense to be doing
things that are easy and fun, like when you're having dinner or going to bed or
enjoying 60 _________ leisure time. That's why there's an 61 _________. Sometimes they
agree. But other times, it makes much more sense to be doing things that are
harder and less 62 _________, for the sake of the big picture. And that's when we have
a 63 _________. And for the procrastinator, that conflict tends to end a 64 _________
way every time, leaving him spending a lot of time in this orange 65 _________, an
easy and fun place that's entirely out of the Makes Sense circle. I call it the Dark
Playground.
06:40
Now, the Dark Playground is a place that all of you procrastinators out there know
very well. It's where leisure activities happen at times when leisure activities are not
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supposed to be 66 _________. The fun you have in the Dark Playground isn't actually
fun, because it's completely 67 _________, and the air is filled with guilt, dread, 68
_________, self-hatred -- all of those good procrastinator 69 _________. And the
question is, in this situation, with the Monkey behind the wheel, how does the
procrastinator ever get himself over here to this blue zone, a less pleasant place, but
where really 70 _________ things happen?
07:13
Well, turns out the procrastinator has a 71 _________ angel, someone who's always
looking down on him and watching over him in his 72 _________ moments --
someone called the Panic Monster.
07:30
Now, the Panic Monster is dormant most of the time, but he suddenly wakes up
anytime a deadline gets too close or there's danger of public 73 _________, a career
disaster or some other scary 74 _________. And importantly, he's the only thing the
Monkey is 75 _________ of. Now, he became very 76 _________ in my life pretty recently,
because the people of TED reached out to me about six months ago and 77 _________
me to do a TED Talk.
08:03
Now, of course, I said yes. It's always been a 78 _________ of mine to have done a TED

Talk in the past.
08:13
(Applause) But in the middle of all this 79 ________, the Rational Decision-Maker
seemed to have something else on his mind. He was saying, "Are we clear on what
we just 80 _________? Do we get what's going to be now happening one day in the
future? We need to sit down and 81 _________ on this right now." And the Monkey
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said, "Totally agree, but let's just open Google Earth and zoom in to the 82 _________
of India, like 200 feet above the ground, and scroll up for two and a half hours til we
get to the top of the 83 _________, so we can get a better 84 ________ for India."
08:51
So that's what we did that day.
08:57
As six months turned into four and then two and then one, the people of TED
decided to 85 _________ the speakers. And I opened up the website, and there was
my face 86 _________ right back at me. And 87 _________ who woke up?
09:13
So the Panic Monster starts 88 _________ his mind, and a few seconds later, the whole

89 _________'s in mayhem.
09:24
And the Monkey -- 90 _________, he's terrified of the Panic Monster -- boom, he's up
the tree! And finally, finally, the Rational Decision-Maker can take the wheel and I can
start working on the 91 _________.
09:33
Now, the Panic Monster 92 _________ all kinds of pretty insane procrastinator
behavior, like how someone like me could spend two weeks 93 _________ to start the
94 ________ sentence of a paper, and then miraculously find the 95_________ work
ethic to stay up all night and write eight pages. And this entire 96 _________, with the
three characters -- this is the procrastinator's 97 _________. It's not pretty, but in the
end, it works. This is what I decided to write about on the blog a couple of years ago.
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10:06
When I did, I was amazed by the 98 _________. Literally thousands of emails came in,
from all different kinds of people from all over the world, doing all different kinds of
things. These are people who were nurses, bankers, painters, 99 _________ and lots
and lots of PhD 100 _________.
10:23
And they were all writing, saying the same thing: "I have this 101 _________ too." But
what struck me was the 102 _________ between the light 103 _________ of the post and
the 104 _________ of these emails. These people were writing with intense 105
_________ about what procrastination had done to their lives, about what this Monkey
had done to them. And I thought about this, and I said, well, if the procrastinator's
system works, then what's going on? Why are all of these people in such a 106
_________ place?
10:52
Well, it turns out that there's two kinds of procrastination. Everything I've talked
about today, the examples I've given, they all have deadlines. And when there's
deadlines, the 107 _________ of procrastination are 108 _________ to the short term
because the Panic Monster gets 109 _________. But there's a second kind of
procrastination that happens in situations when there is no deadline. So if you
wanted a career where you're a self-starter -- something in the arts, something 110
_________ -- there's no deadlines on those things at first, because nothing's
happening, not until you've gone out and done the hard 111 _________ to get
momentum, get things going. There's also all kinds of important things outside of
your 112 _________ that don't involve any deadlines, like seeing your family or
exercising and taking care of your 113 _________, working on your relationship or
getting out of a relationship that isn't working.
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11:36
Now if the procrastinator's only 114 _________ of doing these hard things is the Panic
Monster, that's a 115 _________, because in all of these non-deadline situations, the
Panic Monster doesn't show up. He has nothing to wake up for, so the effects of
procrastination, they're not contained; they just 116 _________ outward forever. And it's
this 117 _________ kind of procrastination that's much less 118 _________ and much less
119 _________ about than the funnier, short-term deadline-based kind. It's usually
suffered quietly and 120 _________. And it can be the 121 _________ of a huge amount of
long-term unhappiness, and 122 _________. And I thought, that's why those people
are emailing, and that's why they're in such a bad place. It's not that they're
cramming for some project. It's that long-term procrastination has made them feel
like a 123 _______, at times, in their own lives. The frustration is not that they couldn't
achieve their 124________; it's that they weren't even able to start 125 _________ them.
12:33
So I read these emails and I had a little bit of an epiphany -- that I don't think
non-procrastinators 126 _________. That's right -- I think all of you are procrastinators.
Now, you might not all be a 127 _________, like some of us,
12:51
and some of you may have a 128 _________ relationship with deadlines, but
remember: the Monkey's sneakiest 129 _________ is when the deadlines aren't there.
12:59
Now, I want to show you one last thing. I call this a 130 _________ Calendar. That's one

box for every week of a 90-year life. That's not that many boxes, especially since
we've already used a 131 _________ of those. So I think we need to all take a long, hard
look at that calendar. We need to think about what we're really procrastinating on,
because 132 _________ is procrastinating on something in life. We need to stay 133
_________ of the Instant Gratification Monkey. That's a job for all of us. And because
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there's not that many boxes on there, it's a job that should 134 _________ start today.
13:41
Well, maybe not today, but ...
13:46
You know. Sometime soon. Thank you.
15. Why our screens make us less happy

00:10
So, a few years ago I heard an interesting 1 ________. Apparently, the head of a large
pet food company would go into the 2 ________ shareholder's meeting with a can of
dog food. And he would eat the can of dog food. And this was his way of 1 3 ________
them that if it was good enough for him, it was good enough for their pets. This
strategy is now known as "dogfooding," and it's a 4 ________ strategy in the 5 ________
world. It doesn't mean everyone goes in and eats dog food, but businesspeople will
use their own products to 6 ________ that they feel -- that they're 7 ________ in them.
Now, this is a 8 ________ practice, but I think what's really interesting is when you find
9 ________ to this rule, when you find cases of businesses or people in businesses who
don't use their own products. Turns out there's one 10 ________ where this happens in
a common way, in a pretty regular way, and that is the 11 ________ tech industry.
00:57
So, in 2010, Steve Jobs, when he was 12 ________ the iPad, described the iPad as a
device that was "13 ________." "The best browsing experience you've ever had; way
better than a laptop, way better than a smartphone. It's an 14 ________ experience." A
couple of months later, he was 15 ________ by a journalist from the New York Times,
and they had a long phone call. At the end of the call, the journalist 16 ________ in a
question that seemed like a sort of softball. He said to him, "Your kids must love the
iPad." There's an 17 ________ answer to this, but what Jobs said really staggered the
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journalist. He was very 18 ________, because he said, "They haven't used it. We 19
________ how much technology our kids use at home."
01:37
This is a very 20 ________ thing in the tech world. In fact, there's a school quite near
Silicon Valley called the Waldorf School of the Peninsula, and they don't 21
________ screens until the eighth grade. What's really interesting about the school is
that 75 percent of the kids who go there have 22 ________ who are 23 ________
Silicon Valley tech execs. So when I heard about this, I thought it was interesting and
surprising, and it 24 ________ me to consider what screens were doing to me and to
my family and the people I loved, and to people at large.
02:06
So for the last five years, as a 25 ________ of business and psychology, I've been
studying the 26 ________ of screens on our lives. And I want to start by just 27
________ on how much time they take from us, and then we can talk about what that
time looks like. What I'm showing you here is the 28 ________ 24-hour workday at
three different 29 ________ in history: 2007 -- 10 years ago -- 2015 and then data that I
collected, actually, only last week. And a lot of things haven't 30 ________ all that
much. We sleep 31 ________ seven-and-a-half to eight hours a day; some people say
that's 32 ________ slightly, but it hasn't changed much. We work eight-and-a-half to
nine hours a day. We engage in 33 ________ activities -- these are things like eating
and bathing and looking after kids -- about three hours a day.
02:52
That leaves this white space. That's our 34 ________ time. That space is incredibly
important to us. That's the space where we do things that make us 35 ________. That's
where 36 ________ happen, where we have close relationships, where we really think
about our lives, where we get 37 ________, where we zoom back and try to work out
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whether our lives have been 38 ________. We get some of that from work as well, but
when people look back on their lives and 39 ________ what their lives have been like
at the end of their lives, you look at the last things they say -- they are talking about
those 40 ________ that happen in that white personal space. So it's 41 ________; it's
important to us.
03:26
Now, what I'm going to do is show you how much of that space is 42 ________ up by
screens across time. In 2007, this much. That was the year that Apple 43
________ the first iPhone. Eight years later, this much. Now, this much. That's how
much time we spend of that free time in front of our screens. This yellow area, this
thin sliver, is where the 44 ________ happens. That's where your 45 ________ lives. And
right now, it's in a very small box.
03:53
So what do we do about this? Well, the first question is: What does that red space
look like? Now, of course, screens are 46 ________ in a lot of ways. I live in New York, a
lot of my family lives in Australia, and I have a one-year-old son. The way I've been
able to introduce them to him is with 47 ________. I couldn't have done that 15 or 20
years ago in quite the same way. So there's a lot of 48 ________ that comes from
them.
04:16
One thing you can do is ask yourself: What goes on during that time? How enriching

are the 49 ________ that we're using? And some are enriching. If you stop people
while they're using them and say, "Tell us how you feel right now," they say they feel
pretty good about these apps -- those that focus on 50 ________, exercise, weather,
reading, 51 ________ and health. They spend an average of nine minutes a day on
each of these. These apps make them much less happy. About half the people, when
you 52 ________ them and say, "How do you feel?" say they don't feel good about
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using them. What's interesting about these -- dating, social 53 ________, gaming,
entertainment, news, web 54 ________ -- people spend 27 minutes a day on each of
these. We're spending three times longer on the apps that don't make us happy.
That doesn't seem very 55 ________ .
05:02
One of the reasons we spend so much time on these apps that make us unhappy is
they 56 ________ us of stopping cues. Stopping cues were everywhere in the 20th
century. They were 57 ________ into everything we did. A stopping cue is basically a
58 ________ that it's time to move on, to do something new, to do something 59
________. And -- think about newspapers; eventually you get to the end, you 60
________ the newspaper away, you put it aside. The same with 61 ________, books
-- you get to the end of a chapter, 62 ________ you to consider whether you want to
continue. You watched a show on TV, eventually the show would end, and then
you'd have a week until the next one came. There were stopping cues everywhere.
But the way we 63 ________ media today is such that there are no stopping cues. The
news feed just rolls on, and everything's 64 ________: Twitter, Facebook,
Instagram, email, text messaging, the news. And when you do check all sorts of
other 65 ________, you can just keep going on and on and on.
05:55
So, we can get a 66 ________ about what to do from Western Europe, where they
seem to have a number of pretty good ideas in the 67 ________. Here's one example.
This is a Dutch 68 ________ firm. And what they've done is rigged the desks to the
ceiling. And at 6pm every day, it doesn't matter who you're emailing or what you're
doing, the desks 69 ________ to the ceiling.
06:16
Four days a week, the space turns into a yoga studio, one day a week, into a dance
club. It's really up to you which ones you 70 ________ around for. But this is a great
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stopping 71 ________, because it means at the end of the day, everything stops,
there's no way to work. At Daimler, the German car company, they've got another
great 72 ________. When you go on vacation, instead of saying, "This person's on
vacation, they'll get back to you 73 ________," they say, "This person's on vacation, so
we've 74 ________ your email. This person will never see the email you just sent."
06:46
"You can email back in a couple of weeks, or you can email someone else."
06:52
And so --
06:58
You can 75 ________ what that's like. You go on vacation, and you're 76
________ on vacation. The people who work at this company feel that they actually
get a 77 ________ from work.
07:06
But of course, that doesn't tell us much about what we should do at home in our
own lives, so I want to make some 78 ________. It's easy to say, between 5 and 6pm,
I'm going to not use my phone. The 79 ________ is, 5 and 6pm looks different on
different days. I think a far better 80 ________ is to say, I do certain things every day,
there are certain 81 ________ that happen every day, like eating dinner. Sometimes I'll
be alone, sometimes with other people, sometimes in a restaurant, sometimes at
home, but the rule that I've 82 ________ is: I will never use my phone at the table. It's
far away, as far away as possible. Because we're really bad at 83 ________ temptation.
But when you have a stopping cue that, every time dinner begins, my phone goes
far away, you 84 ________ temptation all together.
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07:48
At first, it hurts. I had 85 ________ FOMO.
07:53
I 86 ________.
07:54
But what happens is, you get used to it. You 87 ________ the withdrawal the same
way you would from a drug, and what happens is, life becomes more 88 ________,
richer, more interesting -- you have better 89 ________. You really connect with the
people who are there with you. I think it's a 90 ________ strategy, and we know it
works, because when people do this -- and I've 91 ________ a lot of people who have
tried this -- it 92 ________. They feel so good about it, they start doing it for the first
hour of the day in the morning. They start putting their phones on airplane 93
________ on the weekend. That way, your phone 94 ________ a camera, but it's no
longer a phone. It's a really 95 ________ idea, and we know people feel much better
about their 96 ________ when they do this.
08:33
So what's the take home here? Screens are miraculous; I've already said that, and I
feel that it's true. But the way we use them is a lot like 97 ________ down a really fast,
long road, and you're in a car where the 98 ________ is mashed to the floor, it's kind of
hard to 99 ________ the brake pedal. You've got a choice. You can either glide by, past,
say, the beautiful ocean 100 ________ and take snaps out the window -- that's the 101
________ thing to do -- or you can go out of your way to move the car to the side of
the road, to 102 ________ that brake pedal, to get out, take off your shoes and socks,
take a couple of 103 ________ onto the sand, feel what the sand feels like under your
feet, walk to the ocean, and let the ocean 104 ________ at your ankles. Your life will
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be richer and more 105 ________ because you 106 ________ in that experience, and
because you've left your phone in the car.
09:22
Thank you.
16. In praise of conflict

00:10
Twenty years ago, when I was a barrister and human 1 ________ lawyer in full-time 2
________ practice in London, and the highest court in the land still convened, some
would say by an 3 ________ of history, in this building here, I met a young man who
had just quit his job in the British Foreign Office. When I asked him, "Why did you
leave," he told me this story.
00:36
He had gone to his boss one morning and said, "Let's do something about human
rights 4 ________ in China." And his boss had replied, "We can't do anything about
human rights abuses in China because we have 5 ________ relations with China."
00:52
So my friend went away with his 6 ________ between his legs, and six months later, he
7 ________ again to his boss, and he said this time, "Let's do something about human
rights in Burma," as it was then called.
01:05
His boss once again 8 ________ and said, "Oh, but we can't do anything about human

rights in Burma because we don't have any trade 9 ________ with Burma."
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01:17
This was the moment he knew he had to leave. It wasn't just the hypocrisy that got
to him. It was the 10 ________ of his government to engage in 11 ________ with other
governments, in 12 ________ discussions, all the while, 13 ________ people were being
harmed.
01:35
We are constantly told that conflict is bad that 14 ________ is good; that conflict is bad

but consensus is good; that conflict is bad and 15 ________ is good. But in my view,
that's far too simple a 16 ________ of the world. We cannot know whether conflict is
bad unless we know who is fighting, why they are fighting and how they are
fighting. And compromises can be 17 ________ rotten if they harm people who are not
at the table, people who are 18 ________, disempowered, people whom we have an 19
________ to protect.
02:21
Now, you might be somewhat 20 ________ of a lawyer arguing about the benefits of
conflict and creating 21 ________ for compromise, but I did also 22 ________ as a
mediator, and these days, I spend my time giving talks about 23 ________ for free. So
as my bank manager likes to remind me, I'm downwardly mobile. But if you accept
my 24 ________, it should change not just the way we lead our 25 ________ lives,
which I wish to put to one side for the moment, but it will change the way we think
about 26________problems of public health and the 27 ________. Let me explain.
03:01
Every middle schooler in the United States, my 12-year-old daughter included, learns

that there are three 28 ________ of government, the legislative, the executive and the
judicial branch. James Madison wrote, "If there is any 29 ________ more sacred
in our Constitution, and indeed in any free constitution, than any other, it is that
which 30 ________ the legislative, the executive and the judicial powers." Now, the
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framers were not just concerned about the 31 ________ and exercise of power. They
also understood the perils of 32 ________. Judges cannot 33 ________ the
constitutionality of laws if they 34 ________ in making those laws, nor can they hold
the other branches of government 35 ________ if they collaborate with them or enter
into close relationships with them. The Constitution is, as one famous 36 ________ put
it, "an 37 ________ to struggle." And we the people are served when those branches
do, indeed, struggle with each other.
04:20
Now, we recognize the importance of struggle not just in the 38 ________ sector
between our branches of government. We also know it too in the 39 ________ sector,
in relationships among 40 ________. Let's imagine that two American airlines get
together and agree that they will not 41 ________ the price of their economy class
airfares below 250 dollars a ticket. That is 42 ________, some would say collusion, not
43 ________, and we the people are harmed because we pay more for our tickets.
Imagine 44 ________ two airlines were to say, "Look, Airline A, we'll take the route
from LA to Chicago," and Airline B says, "We'll take the route from Chicago to DC,
and we won't 45 ________." Once again, that's collaboration or collusion instead of
competition, and we the people are 46 ________.
05:21
So we understand the importance of 47 ________ when it comes to relationships
between branches of government, the public sector. We also understand the
importance of 48 ________ when it comes to relationships among corporations, the
private sector. But where we have 49 ________ it is in the relationships between the
public and the private. And governments all over the world are collaborating with 50
________ to solve problems of public health and the environment, often collaborating
with the very corporations that are 51 ________ or exacerbating the problems they are
trying to solve. We are told that these relationships are a win-win. But what if
someone is 52 ________ out?
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06:19
Let me give you some examples. A United Nations agency decided to 53 _______ a
serious problem: poor 54 ________ in schools in rural India. They did so not just in
collaboration with national and local governments but also with a television
company and with a major 55 ________ soda company. In 56 ________ for less than one
million dollars, that corporation received the 57 ________ of a months-long 58 ________
campaign including a 12-hour telethon all using the company's logo and color
scheme. This was an 59 ________ which was totally 60 ________ from the
corporation's point of view. It enhances the 61 ________ of the company and it creates
brand 62 ________ for its products. But in my view, this is profoundly 63 ________ for
the intergovernmental agency, an agency that has a mission to promote 64 ________
living. By increasing 65 ________ of sugar-sweetened beverages made from scarce
local water 66 ________ and drunk out of plastic bottles in a country that is already
grappling with 67 ________, this is neither sustainable from a public health nor an
environmental point of view. And in order to solve one public health problem, the
agency is 68 ________ the seeds of another.
07:46
This is just one example of dozens I 69 ________ in researching a book on the
relationships between government and industry. I could also have told you about
the 70 ________ in parks in London and throughout Britain, involving the same
company, promoting 71 ________, or indeed of the British government creating
voluntary pledges in 72 ________ with industry instead of 73 ________ industry. These
collaborations or partnerships have become the paradigm in public health, and once
again, they make 74 ________ from the point of view of industry. It allows them to 75
________ public health problems and their solutions in ways that are least 77 ________
to, most consonant with their commercial 76 ________. So obesity becomes a
problem of individual 78 ________, of personal behavior, personal 79 ________ and lack
of physical activity. It is not a problem, when framed this way, of a multinational food
80 _______ involving major corporations.
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08:52
And again, I don't blame industry. Industry naturally 1 ________ in strategies of 1
________ to promote its commercial interests. But governments have a responsibility
to develop 1 ________ to protect us and the common good.
09:11
The mistake that governments are making when they collaborate in this way with
industry is that they conflate the common good with common 81 ________. When you
collaborate with industry, you 82 ________ put off the table things that might
promote the common good to which industry will not agree. Industry will not agree
to 83 ________ regulation unless it believes this will stave off even more regulation or
perhaps knock some 84 ________ out of the market. Nor can companies agree to do
certain things, for example raise the prices of their 85 ________ products,
because that would 86 ________ competition law, as we've established. So our
governments should not confound the common good and common ground,
especially when common ground means reaching 87 ________ with industry.
10:10
I want to give you another example, moving from 88 ________ collaboration to
something that is below ground both literally and 89 ________: the hydraulic
fracturing of natural gas. Imagine that you 90 ________ a plot of land not knowing the
91 ________ rights have been sold. This is before the fracking boom. You build your
dream home on that 92 ________, and shortly afterwards, you discover that a gas
company is building a well pad on your 93 ________. That was the plight of the
Hallowich family. Within a very short period of time, they began to 94 ________ of
headaches, of sore throats, of itchy eyes, in addition to the 95 ________ of the
noise, 96 ________ and the bright lights from the flaring of natural gas. They were very
vocal in their 97 ________, and then they fell silent. And thanks to the Pittsburgh
Post-Gazette, where this image 98 ________, and one other newspaper, we
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discovered why they fell silent. The newspapers went to the court and said, "What
happened to the Hallowiches?" And it turned out the Hallowiches had made a secret
settlement with the gas 99 ________, and it was a take-it-or-leave-it settlement. The
gas company said, you can have a six-figure sum to move elsewhere and start your
lives again, but in 100 ________ you must promise not to speak of your experience
with our company, not to speak of your experience with fracking, not to speak about
the health 101 ________ that might have been 102 ________ by a medical examination.
Now, I do not blame the Hallowiches for accepting a take-it-or-leave-it settlement
and starting their lives elsewhere. And one can understand why the company would
wish to 103 _______ a squeaky wheel. What I want to point the finger at is the legal
and 104 ________ system, a system in which there are 105 ________ of agreements just
like this one which 106 ________ to silence people and seal off data points from public
health 107 ________ and epidemiologists, a system in which regulators will even
refrain from 108 ________ a 109 ________ notice in the event of pollution if the
landowner and the gas company agree to settle. This is a system which isn't just bad
from a public health point of view; it exposes 110 ________to local families who remain
in the 111 ________.
12:36
Now, I have given you two examples not because they are 112 _______ examples. They

are examples of a 113 ________ problem. I could share some counterexamples, the
case for example of the public official who 114 ________ the pharmaceutical company
for 115 ________ the fact that its antidepressant increases suicidal thoughts in 116
________. I can tell you about the regulator who went after the food company for 117
________ the purported health benefits of its yogurt. And I can tell you about the
legislator who despite heavy lobbying directed at both sides of the aisle 118 ________
for environmental 119 ________. These are isolated examples, but they are beacons of
light in the darkness, and they can show us the way.
13:31
I began by suggesting that sometimes we need to 120 ________ in conflict.
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Governments should tussle with, struggle with, at times engage in 121 ________
conflict with corporations. This is not because governments are inherently good and
corporations are inherently 122 ________. Each is capable of good or ill. But
corporations 123 ________ act to promote their commercial interests, and they do so
either sometimes undermining or promoting the common good. But it is the 124
________ of governments to 125 ________ and promote the common good. And we
should 126 ________ that they fight to do so. This is because governments are the
guardians of public health; governments are the guardians of the environment; and
it is governments that are guardians of these 127 ________ parts of our common good.
Thank you.
17. The happy secret to better work

00:04
When I was seven years old and my sister was just five years old, we were playing on

top of a 1 ___________. I was two years older than my sister at the time -- I mean, I'm
two years older than her now -- but at the time it meant she had to do everything
that I wanted to do, and I wanted to play war. So we were up on top of our bunk
beds. And on one side of the bunk bed, I had put out all of my G.I. Joe soldiers and
2___________ . And on the other side were all my sister's My Little Ponies ready for a
cavalry charge.
There are differing {{accounts}} of what actually happened that afternoon, but since
my sister is not here with us today, let me tell you the true story… which is my sister's
a little on the clumsy side. Somehow, 3____________ any help or push from her older
brother at all, Amy disappeared off of the top of the bunk bed and landed with this
crash on the floor. I 4____________ peered over the side of the bed to see what had
befallen my fallen sister and saw that she had landed painfully on her hands and
knees on all fours on the ground.
00:58
I was nervous because my parents had 5___________ me with making sure that my
sister and I played as safely and as quietly as possible. And seeing as how I had
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accidentally broken Amy's arm just one week before 6____________ pushing her out
of the way of an oncoming imaginary sniper bullet, for which I have yet to be
thanked, I was trying as hard as I could -- she didn't even see it coming -- I was trying
hard to be on my best 7_____________ .
And I saw my sister's face, this wail of pain and suffering and surprise threatening to

erupt from her mouth and wake my parents from the long winter's nap for which
they had settled. So I did the only thing my frantic seven year-old brain could think
to do to 8__________ this tragedy. And if you have children, you've seen this hundreds
of times. I said, "Amy, wait. Don't cry. Did you see how you landed? No human lands
on all fours like that. Amy, I think this means you're a unicorn."
01:58
Now, that was cheating, because there was nothing she would want more than not
to be Amy the hurt five year-old little sister, but Amy the special unicorn. Of course,
this option was open to her brain at no point in the past. And you could see how my
poor, 9___________ sister faced conflict, as her little brain attempted to devote
resources to feeling the pain and suffering and surprise she just experienced, or
10_______________ her new-found identity as a unicorn. And the latter won. Instead of
crying or 11___________ our play, instead of waking my parents, with all the negative
consequences for me, a smile spread across her face and she scrambled back up
onto the bunk bed with all the grace of a baby unicorn with one broken leg.
02:37
What we 12___________ across at this tender age of just five and seven -- we had no
idea at the time -- was was going be at the vanguard of a
13______________________ occurring two decades later in the way that we look at the
human brain. We had stumbled across something called 14___________________,
which is the reason I'm here today and the reason that I wake up every morning.
When I started talking about this research outside of 15______________ with

companies and schools, the first thing they said to never do is to start with a
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graph. The first thing I want to do is start with a graph. This graph looks boring, but it
is the reason I get excited and wake up every morning. And this graph doesn't even
mean anything; it's fake 16__________. What we found is… If I got this data studying
you, I would be thrilled, because there's a trend there, and that means that I can get
17_____________, which is all that really matters. There is one weird red dot above the
18,___________, there's one weirdo in the room -- I know who you are, I saw you earlier
-- that's no problem. That's no problem, as most of you know, because I can just
delete that dot. I can delete that dot because that's clearly a 19,____________
error. And we know that's a measurement error because it's messing up my data.
03:47
So one of the first things we teach people in economics, 20_____________, business
and psychology courses is how, in a statistically valid way, do we 21______________ the
weirdos. How do we eliminate the outliers so we can find the line of best fit? Which is
fantastic if I'm trying to find out how many Advil the average person should be
taking -- two.
But if I'm interested in your 22________________ or for happiness or productivity or
energy or creativity, we're creating the cult of the average with science. If I asked a
question like, "How fast can a child learn how to read in a classroom?" scientists
change the answer to "How fast does the average child learn how to read in that
classroom?" and we 23____________ the class towards the average. If you fall below
the average, then psychologists get thrilled, because that means you're depressed or
have a 24____________ or hopefully both. We're hoping for both because our business
model is, if you come into a therapy session with one problem, we want to make
sure you leave knowing you have ten, so you keep coming back. We'll go back into
your childhood if 25_______________, but eventually we want to make you normal
again. But normal is merely average.
04:45
And positive psychology posits that if we study what is 26____________ average, we
will remain merely average. Then instead of deleting those positive outliers, what I
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intentionally do is come into a 27_____________ like this one and say, why? Why are
some of you high above the curve in terms of intellectual, athletic, musical
ability, creativity, energy levels, 28____________ in the face of challenge, sense of
humor? Whatever it is, instead of deleting you, what I want to do is study
you. Because maybe we can glean information, not just how to move people up to
the average, but move the 29____________ average up in our companies and schools
worldwide.
The reason this graph is important to me is, when I turn on the news, the
30_____________ of the information is not positive. In fact it's negative. Most of it's
about murder, 31____________, diseases, natural disasters. And very quickly, my brain
starts to think that's the accurate ratio of negative to positive in the world. What’s
that doing? This creates "the medical school 32____________." During the first year of
medical training, as you read through a list of all the symptoms and
diseases, suddenly you realize you have all of them.
05:42
I have a brother in-law named Bobo, which is a whole another story. Bobo married
Amy the unicorn. Bobo called me on the phone from Yale Medical School, and Bobo
said, "Shawn, I have leprosy." Which, even at Yale, is 33________________________. But I
had no idea how to console poor Bobo because he had just gotten over an entire
week of menopause.
See, what we're finding it's not necessarily the reality that shapes us, but the lens
through which your brain 34________ the world that 35_________ your reality. And if
we can change the lens, not only can we change your happiness, we can change
every single educational and business 36__________ at the same time.
06:20
When I applied to Harvard, I applied on a dare. I didn't expect to get in, and my
family had no money for college. When I got a military scholarship two weeks later,
they allowed me to go. Something that wasn't even a 37_______________ became a
reality. When I went there, I assumed everyone there would see it as a privilege as
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well, that they'd be excited to be there. Even in a classroom full of people smarter
than you, I felt you'd be happy just to be in that classroom, which is what I felt. But
what I found is, while some people experience that, when I 38______________ after
my four years and then spent the next eight years living in the dorms with the
students -- Harvard asked me to; I wasn't that guy.
I was an officer to 39___________ students through the difficult four years. And what I
found in my research and my teaching, I found that these students, no matter how
happy they were with their 40_______________ of getting into the school, two weeks
later their brains were focused, not on the 41___________ of being there, nor on their
philosophy or physics, but on the competition, the workload, the hassles, stresses,
complaints.
07:12
When I first went in there, I walked into the freshmen dining hall, which is where my
friends from Waco, Texas, which is where I grew up -- I know some of you heard of
it. When they come to visit me, they'd look around, and say, "This 42_____________
looks like something out of Hogwarts." It does, because that was Hogwarts in the
movie Harry Potter, which it does, and that's Harvard. And when they see this, they
say, "Why do you waste your time studying happiness at Harvard? Seriously, what
does a Harvard student possibly have to be 43___________ about?"
Embedded within that question is the key to understanding the science of
happiness. Because what that question assumes is that our 44____________ is
predictive of our happiness levels, when in reality, if I know everything about your
external world, I can only predict 10% of your long-term happiness. 90 percent of
your long-term happiness is predicted not by the external world, but by the way your
brain 45_____________ the world. And if we change it, if we change our 46____________
for happiness and success, what we can do is to change the way that we can then
47_________ reality. What we found is that only 25% of job successes are predicted by
IQ, 75 percent of job successes are predicted by your 48_____________ levels, your
social support and your ability to see stress as a 49_____________ instead of as a
threat.
I talked to a New England boarding school, probably the most 50_____________
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one, and they said, "We already know that. So every year, instead of just teaching our
students, we have a wellness week. And we're so excited. Monday night we have the
world's leading expert coming to speak about 51______________________. Tuesday
night it's school violence and bullying. Wednesday night is eating
disorders. Thursday night is illicit drug use. And Friday night we're trying to decide
between risky sex or happiness."
I said, "That's most people's Friday nights."
08:47
Which I'm glad you liked, but they did not like that at all. Silence on the phone. And
into the 52____________, I said, "I'd be happy to speak at your school, but that's not a
53___________ week, that's a sickness week. What you’ve done is you've outlined all
the negative things that can happen, but not talked about the positive."
The 54___________ of disease is not health. Here's how we get to health: We need to
55___________ the formula for happiness and success. In the last three years, I've
traveled to 45 countries, working with schools and companies in the midst of an
economic downturn. And I found that most companies and schools follow a formula
for success, which is this: If I work harder, I'll be more successful. And if I'm more
successful, then I'll be happier. That undergirds most of our 56_____________ and
managing styles, the way that we motivate our behavior. And the problem is it's
scientifically broken and 57___________ for two reasons.
First, every time your brain has a success, you just changed the goalpost of what
success looked like. You got good grades, now you have to get better grades, you
got into a good school and after you get into a better one, you got a good job, now
you have to get a better job, you hit your 58__________, we're going to change it. And
if happiness is on the opposite side of success, your brain never gets there. We've
pushed happiness over the 59____________ horizon, as a society. And that's because
we think we have to be successful, then we'll be happier.
09:57
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But the real problem is our brains work in the opposite order. If you can 60__________
somebody's level of positivity in the present, then their brain experiences what we
now call a happiness advantage, which is your brain at positive performs
61________________ than at negative, neutral or stressed. Your intelligence rises, your
creativity rises, your energy levels rise. In fact, we've found that every single business
outcome improves. Your brain at positive is 31% more {{productive}} than your brain
at negative, neutral or stressed. You're 37% better at sales. Doctors are 19 percent
faster, more accurate at coming up with the correct 62_________________ when
positive instead of negative, neutral or stressed.
Which means we can reverse the formula. If we can find a way of becoming positive

in the present, then our brains work even more successfully as we're able to work
harder, faster and more intelligently. We need to be able to reverse this formula so
we can start to see what our brains are actually 63_______________. Because
dopamine, which floods into your system when you're positive, has two
64_____________. Not only does it make you happier, it turns on all of the learning
centers in your brain allowing you to adapt to the world in a different way.
10:56
We've found there are ways that you can train your brain to be able to become more

positive. In just a two-minute 65__________________ done for 21 days in a row, we can
actually rewire your brain, allowing your brain to actually work more optimistically
and more successfully. We've done these things in research now in every single
company that I've worked with, getting them to write down three new things that
they're grateful for for 21 days in a row, three new things each day. And at the end of
that, their brain starts to 66____________________ of scanning the world not for the
negative, but for the positive first.
Journaling about one positive experience you've had over the past 24 hours allows
your brain to relive it. Exercise teaches your brain that your behavior matters. We
find that 67________________ allows your brain to get over the cultural ADHD that
we've been creating by trying to do multiple tasks at once and allows our brains to
focus on the task at hand. And finally, random acts of kindness are 68____________
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acts of kindness. We get people, when they open up their inbox, to write one positive
email praising or thanking somebody in their support network.
And by doing these activities and by training your brain just like we train our
bodies, what we've found is we can reverse the formula for happiness and
success, and in doing so, not only create 69_________ of positivity, but a real
revolution.
18. How to make stress your friend

00:04
I have a confession to make. But first, I want you to make a little confession to me. In

the past year, I want you to just raise your hand if you've experienced 1____________
little stress. Anyone?
How about a moderate amount of stress?
Who has experienced a lot of stress? Yeah. Me too.
But that is not my confession. My 2_____________ is this: I am a health
psychologist, and my mission is to help people be happier and healthier. But I fear
that something I've been teaching for the last 10 years is doing more harm than
good, and it has to do with stress. For years I've been telling people, stress makes you
sick. It 3___________ the risk of everything from the common cold to 4 ___________
disease. Basically, I've turned stress into the enemy. But I have changed my mind
about stress, and today, I want to change yours.
Let me start with the study that made me 5__________ my whole approach to
stress. This study tracked 30,000 adults in the United States for eight years, and they
started by asking people, "How much stress have you experienced in the last
year?" They also asked, "Do you believe that stress is 6___________ for your
health?" And then they used public death 7____________ to find out who died.
(Laughter)
Okay. Some bad news first. People who experienced a lot of stress in the previous
year had a 43 percent increased 8___________ of dying. But that was only true for the
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people who also believed that stress is harmful for your health.
(Laughter)
02:02
People who experienced a lot of stress but did not view stress as harmful were no
more 9_________ to die. In fact, they had the lowest risk of dying of anyone in the
study, including people who had relatively little stress.
Now the researchers estimated that over the eight years they were tracking
deaths, 182,000 Americans died prematurely, not from stress, but from the belief that
stress is bad for you.
That is over 20,000 deaths a year. Now, if that estimate is correct, that would make
believing stress is bad for you the 15th largest cause of death in the United States last
year, killing more people than skin cancer, HIV/AIDS and 1 0____________ .
You can see why this study freaked me out. Here I've been spending so much
11__________ telling people stress is bad for your health.
So this study got me wondering: Can changing how you think about stress make
you healthier? And here the 12__________ says yes. When you change your mind
about stress, you can change your body's response to stress.
03:13
Now to explain how this works, I want you all to pretend that you are 13___________ in

a study designed to stress you out. It's called the social stress test. You come into the
laboratory, and you're told you have to give a five-minute impromptu speech on your
personal 14____________ to a panel of expert 15___________ sitting right in front of
you, and to make sure you feel the pressure, there are bright lights and a camera in
your face, kind of like this.
And the evaluators have been trained to give you discouraging, 16__________
feedback, like this.
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(Exhales)
(Laughter)
Now that you're 17_____________ demoralized, time for part two: a math test. And
unbeknownst to you, the experimenter has been trained to harass you during
it. Now we're going to all do this together. It's going to be fun. For me.
Okay.
I want you all to count backwards from 996 in increments of seven. You're going to
do this out loud, as fast as you can, starting with 996. Go!
(Audience counting)
Go faster. Faster please. You're going too slow.
Stop. Stop, stop, stop. That guy made a mistake. We are going to have to start all
over again.
4:44
You're not very good at this, are you? Okay, so you get the idea. If you were actually
in this study, you'd probably be a little 18_______________. Your heart might be
pounding, you might be breathing faster, maybe breaking out into a sweat. And
normally, we interpret these physical changes as anxiety or signs that we aren't
19_________ very well with the pressure.
But what if you viewed them instead as signs that your body was energized, was
preparing you to meet this challenge? Now that is exactly what participants were
told in a study 20___________ at Harvard University. Before they went through the
social stress test, they were taught to rethink their stress response as helpful. That
21_____________ is preparing you for action. If you're breathing faster, it's no
problem. It's getting more oxygen to your brain. And participants who learned to
view the stress response as helpful for their performance, well, they were less
stressed out, less anxious, more confident, but the most fascinating finding to
me was how their physical stress 22____________ changed.
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05:47
Now, in a typical stress response, your heart 23_______ goes up, and your blood
vessels constrict like this. And this is one of the reasons that chronic stress is
sometimes associated with cardiovascular disease. It's not really healthy to be in this
state all the time. But in the study, when participants viewed their stress response as
helpful, their blood vessels stayed relaxed like this. Their heart was still pounding, but
this is a much healthier cardiovascular 24____________. It actually looks a lot like what
happens in moments of joy and courage. Over a lifetime of stressful experiences, this
one 25_____________ could be the difference between a 26____________ heart attack at
age 50 and living well into your 90s. And this is really what the new science of stress
reveals, that how you think about stress matters.
So my goal as a health psychologist has changed. I no longer want to 27____________

your stress. I want to make you better at stress. And we just did a little intervention. If
you raised your hand and said you'd had a lot of stress in the last year, we could have
saved your life, because hopefully the next time your heart is pounding from
stress, you're going to remember this talk and you're going to think to yourself, this is
my body helping me 28_________ to this challenge. And when you view stress in that
way, your body believes you, and your stress response becomes healthier.
Now I said I have over a 29____________ of demonizing stress to redeem myself
from, so we are going to do one more intervention. I want to tell you about one of
the most 30______________ aspects of the stress response, and the idea is this: Stress
makes you social.
To understand this side of stress, we need to talk about a hormone, oxytocin, and I
know oxytocin has already gotten as much hype as a hormone can get. It even has
its own cute nickname, the cuddle hormone, because it's 31_________ when you hug
someone. But this is a very small part of what oxytocin is involved in.
08:01
Oxytocin is a neuro-hormone. It fine-tunes your brain's social instincts. It primes you
to do things that strengthen close relationships. Oxytocin makes you crave
32____________ with your friends and family. It enhances your empathy. It even makes
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you more willing to help and support the people you care about. Some people have
even 33__________ we should snort oxytocin... to become more compassionate and
caring. But here's what most people don't understand about oxytocin. It's a stress
hormone. Your pituitary gland pumps this stuff out as part of the stress response. It's
as much a part of your stress response as the adrenaline that makes your heart
pound. And when oxytocin is released in the stress response, it is 34______________
you to seek support. Your biological stress response is nudging you to tell someone
how you feel, instead of bottling it up. Your stress response wants to make sure you
notice when someone else in your life is 35_____________ so that you can support
each other. When life is difficult, your stress response wants you to be surrounded by
people who care about you.
Okay, so how is knowing this side of stress going to make you healthier? Well,
oxytocin doesn't only act on your 36__________. It also acts on your body, and one of
its main roles in your body is to protect your cardiovascular system from the effects
of stress. It's a natural 37_______________. It also helps your blood vessels stay relaxed
during stress. But my favorite effect on the body is actually on the heart. Your heart
has receptors for this hormone, and oxytocin helps heart cells 38____________ and
heal from any stress-induced damage. This stress hormone 3
9___________ your heart.
10:07
And the cool thing is that all of these physical benefits of oxytocin are 40____________

by social contact and social support. So when you 41____________ to others under
stress, either to seek support or to help someone else, you release more of this
hormone, your stress response becomes healthier, and you actually 42___________
faster from stress. I find this amazing, that your stress response has a built-in
43______________ for stress resilience, and that mechanism is 4
4_________ connection.
I want to finish by telling you about one more study. And listen up, because this
study could also save a life. This study 45____________ about 1,000 adults in the United
States, and they ranged in age from 34 to 93, and they started the study by
asking, "How much stress have you experienced in the last year?" They also
asked, "How much time have you spent helping out friends, neighbors, people in
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your 46______________?" And then they used public records for the next five years to
find out who died.
Okay, so the bad news first: For every 47___________ stressful life experience, like
financial difficulties or family crisis, that increased the risk of dying by 30 percent. But
-- and I hope you are expecting a "but" by now -- but that wasn't true for
everyone. People who spent time caring for others showed absolutely no
48_____________ increase in dying. Zero. Caring created 4
9_______________ .
11:51
And so we see once again that the harmful effects of stress on your health are not
50__________. How you think and how you act can transform your experience of
stress. When you choose to view your stress response as helpful, you 51_________ the
biology of courage. And when you choose to connect with others under stress, you
can create resilience. Now I wouldn't necessarily ask for more stressful experiences in
my life, but this science has given me a whole new 52_____________ for stress. Stress
gives us 53____________ to our hearts. The compassionate heart that finds joy and
meaning in connecting with others, and yes, your pounding physical heart, working
so hard to give you strength and energy. And when you choose to view stress in this
way, you're not just getting better at stress, you're actually making a pretty
54___________ statement. You're saying that you can trust yourself to 55________ life's
challenges. And you're remembering that you don't have to face them alone.
Thank you.
19. Your body language may shape who you are

00:09
So I want to start by offering you a free no-tech life hack, and all it 1________ of you is
this: that you change your 2________ for two minutes. But before I give it away, I want
to ask you to right now do a little 3________ of your body and what you're doing with
your body. So how many of you are sort of making yourselves smaller? Maybe you're
4________, crossing your legs, maybe wrapping your ankles. Sometimes we hold onto
our arms like this. Sometimes we spread out. (Laughter) I see you. So I want you to
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pay 5________ to what you're doing right now. We're going to come back to that in a
few minutes, and I'm hoping that if you learn to 6________ this a little bit, it could
significantly change the way your life 7________.
(Laughter) (Applause)
01:35
Amy Cuddy: So a handshake, or the lack of a handshake, can have us talking for
weeks and weeks and weeks. Even the BBC and The New York Times. So 8________
when we think about 9________ behavior, or body language -- but we call it
nonverbals as social 10________ -- it's language, so we think about communication.
When we think about communication, we think about 11________. So what is your
body language communicating to me? What's mine communicating to you?
02:02
And there's a lot of reason to believe that this is a 12________ way to look at this. So
social scientists have spent a lot of time looking at the 13________ of our body
language, or other people's body language, on 14________. And we make sweeping
judgments and 15________ from body language. And those judgments can 16________
really meaningful life 17________ like who we hire or 18________, who we ask out on a
date. For example, Nalini Ambady, a 19________ at Tufts University, shows that when
people watch 30-second 20________ clips of real 21________ interactions, their
judgments of the physician's 22________ predict whether or not that physician will be
23________. So it doesn't have to do so much with whether or not that physician was
24________, but do we like that person and how they interacted? Even more
25________, Alex Todorov at Princeton has shown us that judgments of 26________
candidates' faces in just one second predict 70 percent of U.S. Senate and
gubernatorial race outcomes, and even, let's go 27________, emoticons used well in
online 28________ can lead you to claim more value from that negotiation. If you use
them poorly, bad idea. Right?
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03:17
So when we think of nonverbals, we think of how we judge others, how they judge
us and what the outcomes are. We tend to forget, though, the other 29________ that's
30________ by our nonverbals, and that's ourselves. We are also influenced by our
nonverbals, our thoughts and our feelings and our 31________.
03:34
So what nonverbals am I talking about? I'm a 32________ psychologist. I study
33________, and I teach at a 34________ business school, so it was 35________ that I
would become interested in power 36________. I became especially interested in
nonverbal expressions of power and 37________.
03:53
And what are nonverbal expressions of power and dominance? Well, this is what
they are. So in the animal kingdom, they are about 38________. So you make yourself
big, you 39________ out, you take up space, you're 40________ opening up. It's about
opening up. And this is true across the animal kingdom. It's not just limited to
41________. And humans do the same thing. (Laughter) So they do this both when
they have power sort of 42________, and also when they're feeling powerful in the
moment. And this one is especially interesting because it really shows us how
43________ and old these expressions of power are. This expression, which is known
as 44________, Jessica Tracy has studied. She shows that people who are born with
sight and people who are 45________ blind do this when they win at a 46________
competition. So when they cross the finish line and they've won, it doesn't matter if
they've never seen anyone do it. They do this. So the arms up in the V, the chin is
47________ lifted.
04:53
What do we do when we feel 48________? We do exactly the 49________. We close up.

We wrap ourselves up. We make ourselves small. We don't want to 50________ into
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the person next to us. So again, both animals and humans do the same thing. And
this is what happens when you put together high and low power. So what we tend
to do when it comes to power is that we 51________ the other's nonverbals. So if
someone is being really powerful with us, we tend to make ourselves smaller. We
don't 52________ them. We do the opposite of them.
05:22
So I'm watching this behavior in the classroom, and what do I notice? I notice that
MBA students really 53________ the full range of power nonverbals. So you have
people who are like caricatures of 54________, really coming into the room, they get
right into the middle of the room before class even starts, like they really want to
55________ space. When they sit down, they're sort of spread out. They raise their
hands like this. You have other people who are 56________ collapsing when they
come in. As soon they come in, you see it. You see it on their faces and their bodies,
and they sit in their chair and they make themselves 57________, and they go like this
when they raise their hand.
06:01
I notice a couple of things about this. One, you're not going to be 58________. It seems
to be 59________ to gender. So women are much more likely to do this kind of thing
than men. Women feel 60________ less powerful than men, so this is not surprising.
06:17
But the other thing I noticed is that it also seemed to be related to the 61________ to
which the students were 62________, and how well they were participating. And this
is really 63________ in the MBA classroom, because participation counts for half the
grade.
06:31
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So business schools have been 64________ with this gender grade gap. You get these
equally 65________ women and men coming in and then you get these 66________ in
grades, and it seems to be partly 67________ to participation. So I started to wonder,
you know, okay, so you have these people coming in like this, and they're
participating. Is it 68________ that we could get people to fake it and would it lead
them to participate more?
06:55
So my main 69________ Dana Carney, who's at Berkeley, and I really wanted to know,

can you fake it till you make it? Like, can you do this just for a little while and actually
70________ a behavioral outcome that makes you seem more powerful? So we know
that our nonverbals 71________ how other people think and feel about us. There's a lot
of 72________. But our question really was, do our nonverbals govern how we think
and feel about ourselves?
07:21
There's some evidence that they do. So, for example, we smile when we feel happy,
but also, when we're 73________ to smile by holding a pen in our teeth like this, it
makes us feel happy. So it goes both ways. When it comes to power, it also goes both
ways. So when you feel powerful, you're more likely to do this, but it's also possible
that when you 74________ to be powerful, you are more likely to 75________ feel
powerful.
07:55
So the second question really was, you know, so we know that our minds change our

bodies, but is it also true that our bodies change our minds? And when I say minds,
in the case of the powerful, what am I talking about? So I'm talking about thoughts
and feelings and the sort of physiological things that make up our thoughts and
feelings, and in my case, that's 76________. I look at hormones. So what do the minds
of the powerful versus the powerless look like? So powerful people tend to be, not
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surprisingly, more 77________ and more confident, more 78________. They actually feel
they're going to win even at games of chance. They also tend to be able to think
more 79________. So there are a lot of differences. They take more 80________. There
are a lot of differences between powerful and powerless people. Physiologically,
there also are differences on two key hormones: testosterone, which is the 81________
hormone, and cortisol, which is the 82________ hormone.
08:54
So what we find is that high-power alpha males in primate 83________ have high
testosterone and low cortisol, and powerful and effective 84________ also have high
testosterone and low cortisol. So what does that mean? When you think about
power, people tended to think only about testosterone, because that was about
dominance. But really, power is also about how you react to stress. So do you want
the high-power leader that's 85________, high on testosterone, but really stress
86________? Probably not, right? You want the person who's powerful and assertive
and dominant, but not very stress reactive, the person who's 87________.
09:35
So we know that in 88________ hierarchies, if an alpha needs to take over, if an
89________ needs to take over an alpha role sort of 90________, within a few days, that
individual's testosterone has gone up significantly and his cortisol has 91________
significantly. So we have this evidence, both that the body can shape the mind, at
least at the 92________ level, and also that role changes can shape the mind. So what
happens, okay, you take a role change, what happens if you do that at a really
93________ level, like this tiny 94________, this tiny 95________? "For two minutes," you
say, "I want you to stand like this, and it's going to make you feel more powerful."
10:17
So this is what we did. We decided to bring people into the lab and run a little
96________, and these people 97________, for two minutes, either high-power poses or
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low-power poses, and I'm just going to show you five of the 98________, although
they took on only two. So here's one. A couple more. This one has been 99________
the "Wonder Woman" by the media. Here are a couple more. So you can be standing
or you can be sitting. And here are the low-power poses. So you're 100________ up,
you're making yourself small. This one is very low-power. When you're touching your
neck, you're really 101________ yourself.
11:00
So this is what happens. They come in, they spit into a 102________, for two minutes,
we say, "You need to do this or this." They don't look at pictures of the poses. We
don't want to 103________ them with a 104________ of power. We want them to be
feeling power. So two minutes they do this. We then ask them, "How powerful do
you feel?" on a series of 104________, and then we give them an opportunity to
105________, and then we take another saliva sample. That's it. That's the whole
experiment.
11:26
So this is what we find. Risk 106________, which is the gambling, we find that when
you are in the high-power pose 107________, 86 percent of you will gamble. When
you're in the low-power pose condition, only 60 percent, and that's a 108________
significant difference.
11:41
Here's what we find on testosterone. From their 109________ when they come in,
high-power people experience about a 20-percent 110________, and low-power
people experience about a 10-percent 111________. So again, two minutes, and you get
these changes. Here's what you get on cortisol. High-power people experience about
a 25-percent decrease, and the low-power people experience about a 15-percent
increase. So two minutes lead to these hormonal changes that 112________ your brain
to basically be either assertive, confident and 113________, or really stress-reactive, and
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feeling sort of 114________. And we've all had the feeling, right? So it seems that our
nonverbals do govern how we think and feel about ourselves, so it's not just others,
but it's also ourselves. Also, our bodies change our minds.
12:34
But the next question, of course, is, can power posing for a few minutes really
change your life in 115________ ways? This is in the lab, it's this little task, it's just a
couple of minutes. Where can you actually 116________ this? Which we cared about,
of course. And so we think where you want to use this is 117________ situations, like
social threat situations. Where are you being evaluated, either by your friends? For
118________, it's at the lunchroom table. For some people it's speaking at a school
board meeting. It might be giving a 119________ or giving a talk like this or doing a job
120________. We decided that the one that most people could relate to because most
people had been through, was the job interview.
13:18
So we 121________ these findings, and the 122________ are all over it, and they say,
Okay, so this is what you do when you go in for the job interview, right?
13:27
(Laughter)
13:28
You know, so we were of course 123________, and said, Oh my God, no, that's not what

we meant at all. For 124________ reasons, no, don't do that. Again, this is not about
you talking to other people. It's you talking to yourself. What do you do before you go
into a job interview? You do this. You're sitting down. You're looking at your iPhone --
or your Android, not trying to leave anyone out. You're looking at your notes, you're
hunching up, making yourself small, when really what you should be doing maybe is
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this, like, in the bathroom, right? Do that. Find two minutes. So that's what we want
to test. Okay? So we bring people into a 125________, and they do either high- or
low-power poses again, they go through a very 126________ job interview. It's five
minutes long. They are being 127________. They're being judged also, and the judges
are 128________ to give no nonverbal 129________, so they look like this. 130________ this
is the person interviewing you. So for five minutes, nothing, and this is worse than
being 131________. People hate this. It's what Marianne LaFrance calls "standing in
social quicksand." So this really 132________ your cortisol. So this is the job interview
we put them through, because we really wanted to see what happened. We then
have these 133________ look at these tapes, four of them. They're blind to the
134________. They're blind to the conditions. They have no idea who's been posing in
what pose, and they end up looking at these sets of 135________, and they say, "We
want to hire these people," all the high-power posers. "We don't want to hire these
people. We also evaluate these people much more 136________ overall." But what's
driving it? It's not about the 137________ of the speech. It's about the 138________ that
they're bringing to the speech. Because we rate them on all these 139________ related
to competence, like, how well-structured is the speech? How good is it? What are
their 140________? No effect on those things. This is what's affected. These kinds of
things. People are bringing their true selves, basically. They're bringing themselves.
They bring their ideas, but as themselves, with no, you know, 141________ over them.
So this is what's driving the effect, or 142________ the effect.
15:32
So when I tell people about this, that our bodies change our minds and our minds
can change our behavior, and our behavior can change our outcomes, they say to
me, "It feels fake." Right? So I said, fake it till you make it. It's not me. I don't want to
get there and then still feel like a 143________. I don't want to feel like an 144________. I
don't want to get there only to feel like I'm not 145________ to be here. And that really
resonated with me, because I want to tell you a little story about being an impostor
and feeling like I'm not supposed to be here.
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16:04
When I was 19, I was in a really bad car 146________. I was thrown out of a car, rolled
147________ times. I was thrown from the car. And I woke up in a head 148________
rehab ward, and I had been 149________ from college, and I learned that my IQ had
dropped by two 150________ deviations, which was very 151________. I knew my IQ
because I had 152________ with being smart, and I had been called 153________ as a
child. So I'm taken out of college, I keep trying to go back. They say, "You're not going
to finish college. Just, you know, there are other things for you to do, but that's not
going to work out for you."
16:41
So I really struggled with this, and I have to say, having your identity taken from you,

your core identity, and for me it was being smart, having that taken from you, there's
nothing that leaves you feeling more powerless than that. So I felt 154________
powerless. I worked and worked, and I got lucky, and worked, and got lucky, and
worked.
16:59
155________ I graduated from college. It took me four years longer than my peers, and
I 156________ someone, my angel 157________, Susan Fiske, to take me on, and so I
ended up at Princeton, and I was like, I am not supposed to be here. I am an
impostor. And the night before my first-year talk, and the first-year talk at Princeton
is a 20-minute talk to 20 people. That's it. I was so 158________ of being found out the
next day that I called her and said, "I'm quitting." She was like, "You are not quitting,
because I took a gamble on you, and you're staying. You're going to stay, and this is
what you're going to do. You are going to fake it. You're going to do every talk that
you ever get asked to do. You're just going to do it and do it and do it, even if you're
159________ and just 160________ and having an out-of-body experience, until you
have this moment where you say, 'Oh my gosh, I'm doing it. Like, I have become this.
I am actually doing this.'" So that's what I did. Five years in 161________ school, a few
years, you know, I'm at Northwestern, I moved to Harvard, I'm at Harvard, I'm not
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really thinking about it anymore, but for a long time I had been thinking, "Not
supposed to be here."
18:05
So at the end of my first year at Harvard, a student who had not talked in class the
entire 162________, who I had said, "Look, you've gotta participate or else you're going
to fail," came into my office. I really didn't know her at all. She came in totally
163________, and she said, "I'm not supposed to be here." And that was the 164________
for me. Because two things happened. One was that I realized, oh my gosh, I don't
feel like that anymore. I don't feel that anymore, but she does, and I get that feeling.
And the second was, she is supposed to be here! Like, she can fake it, she can
become it.
18:43
So I was like, "Yes, you are! You are supposed to be here! And 165________ you're going
to fake it, you're going to make yourself powerful, and, you know --
18:52
(Applause)
18:57
And you're going to go into the classroom, and you are going to give the best
comment ever." You know? And she gave the best comment ever, and people
turned around and were like, oh my God, I didn't even 166________ her sitting there.
(Laughter)
19:11
She comes back to me months later, and I realized that she had not just faked it till
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she made it, she had actually faked it till she 167________it. So she had changed. And
so I want to say to you, don't fake it till you make it. Fake it till you become it. Do it
enough until you actually become it and 168________.
19:31
The last thing I'm going to leave you with is this. Tiny 169________ can lead to big
changes. So, this is two minutes. Two minutes, two minutes, two minutes. Before you
go into the next stressful evaluative 170________, for two minutes, try doing this, in
the elevator, in a bathroom stall, at your desk behind closed doors. That's what you
want to do. 171________ your brain to cope the best in that situation. Get your
testosterone up. Get your cortisol down. Don't leave that situation feeling like, oh, I
didn't show them who I am. Leave that situation feeling like, I really feel like I got to
say who I am and show who I am.
20:07
So I want to ask you first, you know, both to try power posing, and also I want to ask
you to share the science, because this is 172________. I don't have 173________ involved
in this. (Laughter) Give it away. Share it with people, because the people who can use
it the most are the ones with no 174________ and no technology and no 175________
and no power. Give it to them because they can do it in 176________. They need their
bodies, privacy and two minutes, and it can significantly change the 177________ of
their life.
20:39
Thank you.
20. How to speak so that people want to listen

00:05
The human voice: It's the 1________ we all play. It's the most powerful sound in the
world, 2________. It's the only one that can start a war or say "I love you." And yet
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many people have the 3________ that when they speak, people don't listen to them.
And why is that? How can we speak powerfully to make change in the world?
00:24
What I'd like to suggest, there are a number of 4________ that we need to move away

from. I've 5________ for your pleasure here seven deadly 6________ of speaking. I'm not
pretending this is an 7________list, but these seven, I think, are pretty large habits
that we can all fall into.
00:40
First, gossip. Speaking ill of somebody who's not 8________. Not a nice habit, and we
know 9________ well the person gossiping, five minutes later, will be gossiping about
us.
00:53
Second, judging. We know people who are like this in 10________, and it's very hard to

listen to somebody if you know that you're being 11________ and found wanting at the
same time.
01:03
Third, 12________. You can fall into this. My mother, in the last years of her life, became

very negative, and it's hard to listen. I remember one day, I said to her, "It's October 1
today," and she said, "I know, isn't it 13________?"
01:16
(Laughter)
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01:18
It's hard to listen when somebody's that negative.
01:21
(Laughter)
01:22
And another form of negativity, 14________. Well, this is the national art of the U.K. It's

our national sport. We complain about the weather, sport, about 15________, about
everything, but actually, complaining is viral 16________. It's not spreading sunshine
and lightness in the world.
01:39
Excuses.
01:41
We've all met this guy. Maybe we've all been this guy. Some people have a 17________.
They just pass it on to everybody else and don't take 18________ for their actions, and
again, hard to listen to somebody who is being like that.
01:54
Penultimate, the sixth of the seven, 19________, exaggeration. It demeans our
language, actually, sometimes. For example, if I see something that really is
20________, what do I call it?
02:06
(Laughter)
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02:09
And then, of course, this 21________ becomes lying, and we don't want to listen to
people we know are lying to us.
02:15
And finally, dogmatism. The 22________ of facts with opinions. When those two things
get 23________, you're listening into the wind. You know, somebody is 24________ you
with their opinions as if they were true. It's difficult to listen to that.
02:32
So here they are, seven deadly sins of speaking. These are things I think we need to
25________. But is there a 26________ way to think about this? Yes, there is. I'd like to
suggest that there are four really powerful cornerstones, 27________, that we can
stand on if we want our speech to be powerful and to make change in the world.
Fortunately, these things 28________ a word. The word is "hail," and it has a great
29________ as well. I'm not talking about the stuff that falls from the sky and hits you
on the head. I'm talking about this definition, to greet or 30________enthusiastically,
which is how I think our words will be 31________if we stand on these four things.
03:10
So what do they stand for? See if you can guess. The H, 32________, of course, being
true in what you say, being straight and clear. The A is 33________, just being yourself.
A friend of mine 34________ it as standing in your own truth, which I think is a lovely
way to put it. The I is 35________, being your word, actually doing what you say, and
being somebody people can trust. And the L is love. I don't mean 36________ love, but
I do mean wishing people well, for two reasons. First of all, I think 37________ honesty
may not be what we want. I mean, my goodness, you look ugly this morning.
Perhaps that's not necessary. 38________with love, of course, honesty is a great thing.
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But also, if you're really wishing somebody well, it's very hard to judge them at the
same time. I'm not even sure you can do those two things 39________. So hail.
04:08
Also, now that's what you say, and it's like the old song, it is what you say, it's also the

way that you say it. You have an amazing 40________. This instrument is incredible,
and yet this is a toolbox that very few people have ever opened. I'd like to have a little
41________ in there with you now and just pull a few tools out that you might like to
take away and play with, which will 42________the power of your speaking.
04:29
Register, for example. Now, falsetto register may not be very 43________most of the
time, but there's a register in between. I'm not going to get very 44________about
this for any of you who are voice 45________. You can locate your voice, however. So if
I talk up here in my nose, you can hear the 46________. If I go down here in my throat,
which is where most of us speak from most of the time. But if you want weight, you
need to go down here to the chest. You hear the difference? We vote for politicians
with lower voices, it's true, because we 47________ depth with power and with
48________. That's register.
05:07
Then we have timbre. It's the way your voice feels. Again, the 49________ shows that
we prefer voices which are rich, smooth, warm, like hot chocolate. Well if that's not
you, that's not the end of the world, because you can train. Go and get a voice coach.
And there are amazing things you can do with breathing, with 50________, and with
exercises to improve the timbre of your voice.
05:30
Then prosody. I love prosody. This is the sing-song, the meta-language that we use in
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order to 51________meaning. It's root one for meaning in conversation. People who
speak all on one note are really quite hard to listen to if they don't have any prosody
at all. That's where the word "monotonic" comes from, or monotonous, 52________.
Also, we have 53________ prosody now coming in, where every sentence ends as if it
were a question when it's actually not a question, it's a 54________?
06:00
(Laughter)
06:02
And if you repeat that one, it's actually 55________ your ability to communicate
through prosody, which I think is a 56________, so let's try and break that habit.
06:12
Pace.
06:13
I can get very excited by saying something really quickly, or I can slow right down to

57________, and at the end of that, of course, is our old friend silence. There's nothing
wrong with a bit of silence in a talk, is there? We don't have to fill it with ums and
ahs. It can be very powerful.
06:35
Of course, pitch often goes along with pace to 58________ arousal, but you can do it
just with pitch. Where did you leave my keys? (Higher pitch) Where did you leave my
keys? So, slightly different meaning in those two 59________.
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06:47
And finally, volume. (Loud) I can get really excited by using volume. Sorry about that,

if I 60________ anybody. Or, I can have you really pay attention by getting very quiet.
Some people 61________ the whole time. Try not to do that. That's called sodcasting,
07:05
(Laughter)
07:06
62________ your sound on people around you carelessly and 63________. Not nice.
07:12
Of course, where this all comes into play most of all is when you've got something
really important to do. It might be standing on a stage like this and giving a talk to
people. It might be proposing 64________, asking for a raise, a wedding speech.
Whatever it is, if it's really important, you 65________ it to yourself to look at this
toolbox and the 66________ that it's going to work on, and no engine works well
without being warmed up. Warm up your voice.
07:38
Actually, let me show you how to do that. Would you all like to stand up for a
67________ ? I'm going to show you the six vocal warm-up 68________ that I do before
every talk I ever do. Any time you're going to talk to anybody important, do these.
First, arms up, deep 69________ in, and sigh out, ahhhhh, like that. One more time.
Ahhhh, very good. Now we're going to warm up our lips, and we're going to go Ba,
Ba, Ba, Ba, Ba, Ba, Ba, Ba. Very good. And now, brrrrrrrrrr, just like when you were a
kid. Brrrr. Now your lips should be coming 70________ . We're going to do the tongue
next with exaggerated la, la, la, la, la, la, la, la, la. Beautiful. You're getting really good
at this. And then, roll an R. Rrrrrrr. That's like 71________for the tongue. Finally, and if I
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can only do one, the 72________call this the siren. It's really good. It starts with "we"
and goes to "aw." The "we" is high, the "aw" is low. So you go, weeeaawww,
weeeaawww.
08:46
Fantastic. Give yourselves a round of 73________. Take a seat, thank you.
08:49
(Applause)
08:51
Next time you speak, do those in 74________.
08:53
Now let me just put this in 75________to close. This is a serious point here. This is
where we are now, right? We speak not very well to people who simply aren't
listening in an 76________ that's all about noise and bad 77________. I have talked
about that on this stage in different phases. What would the world be like if we were
speaking powerfully to people who were listening 78________ in environments which
were actually fit for purpose? Or to make that a bit larger, what would the world be
like if we were 79________ sound consciously and 80________ sound consciously and
designing all our environments consciously for sound? That would be a world that
does sound beautiful, and one where understanding would be the 81________, and
that is an idea 82________ spreading.
09:40
Thank you.
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Listening: 20 TED Talks

Book 2: Talks 11-20

You know, culture was born of the 1_________, and the imagination -- the imagination

I spent 30 years living 92_________ the people of Chinchero and I always heard about

But these 108_________ rituals become pan-Andean, and these fantastic festivals, like

And this man 174_________ cross-legged is now a grown-up Eugenio, a man who I've

Now, I want to 210_________ that none of these peoples that I've been quickly talking

In every case, these are 230_________, living peoples being driven out of existence by

Thank you very much.

12. Why we all need to practice emotional first aid

When I became a 4________, I began to notice favoritism of a different kind; and that

It was the 47________ and longest night of his life as well. Now, I tried to explain what

Loneliness creates a deep psychological wound, one that 50________ our perceptions

And I said, "In the front seat."

[Stop Emotional Bleeding]

[Protect Your Self-Esteem]

[Battle Negative Thinking]

Nine weeks after he started chemotherapy, my brother had a CAT scan, and I was by

Thank you very much.

13. How great leaders inspire action

Why? How? What? This 24 ________ idea explains why some organizations and some

But if you don't know why you do what you do, and people 82 ________ to why you do

The difference was, Orville and Wilbur were 104 ________ by a cause, by a purpose, by

And, eventually, on December 17th, 1903, the Wright brothers took flight, and no one

The problem is: How do you find the ones that get it before doing 128 ________ versus

14. Inside the mind of a master procrastinator

you get started maybe a little 4 _________, but you get enough done in the first week

And that would happen every single paper.

And then --

That did not happen.

It was a very, very bad thesis.

Now ... here's my brain.

[This is a perfect time to get some work done.] [Nope!]

Now, of course, I said yes. It's always been a 78 _________ of mine to have done a TED

So that's what we did that day.

So the Panic Monster starts 88 _________ his mind, and a few seconds later, the whole

Now, I want to show you one last thing. I call this a 130 _________ Calendar. That's one

Well, maybe not today, but ...

You know. Sometime soon. Thank you.

15. Why our screens make us less happy

One thing you can do is ask yourself: What goes on during that time? How enriching

At first, it hurts. I had 85 ________ FOMO.

16. In praise of conflict

His boss once again 8 ________ and said, "Oh, but we can't do anything about human

We are constantly told that conflict is bad that 14 ________ is good; that conflict is bad

Every middle schooler in the United States, my 12-year-old daughter included, learns

Now, I have given you two examples not because they are 112 _______ examples. They

17. The happy secret to better work

When I was seven years old and my sister was just five years old, we were playing on

And I saw my sister's face, this wail of pain and suffering and surprise threatening to

When I started talking about this research outside of 15______________ with

I said, "That's most people's Friday nights."​

Which means we can reverse the formula. If we can find a way of becoming positive

We've found there are ways that you can train your brain to be able to become more

18. How to make stress your friend

I have a confession to make. But first, I want you to make a little confession to me. In

How about a moderate amount of stress?​

Who has experienced a lot of stress? Yeah. Me too.

Now to explain how this works, I want you all to pretend that you are ​13___________​ in

Go faster. Faster please. You're going too slow.

So my goal as a health psychologist has changed. I no longer want to ​27____________

And the cool thing is that all of these physical benefits of oxytocin are ​40____________

19. Your body language may shape who you are

I said, "That's most people's Friday nights."

How about a moderate amount of stress?

Now to explain how this works, I want you all to pretend that you are 13___________ in

So my goal as a health psychologist has changed. I no longer want to 27____________

And the cool thing is that all of these physical benefits of oxytocin are 40____________

What do we do when we feel 48? We do exactly the 49. We close up.