SuperBetter: How a gameful life can make you stronger, happier, braver and more resilient. Jane McGonigal
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the same time, who wouldn’t want to lead a life truer to their dreams and free of regret?
And so I set off on another two years of research. And here’s what I discovered: you can experience the benefits of post-traumatic growth without the trauma, if you are willing to undertake an extreme challenge in your life—such as running a marathon, writing a book, starting a business, becoming a parent, quitting smoking, or making a spiritual journey. Researchers call this post-ecstatic growth. Ann Marie Roepke, a practicing clinical psychologist who first identified the phenomenon as a University of Pennsylvania doctoral candidate, describes it as “gains without pains”—or at least, far fewer pains.6 It works the same way post-traumatic growth does, except you get to choose your own challenge. Instead of waiting for life to throw a terrible trauma at you, you can cultivate post-ecstatic growth at any time by intentionally undertaking a meaningful project or mission that creates significant stress and challenge for you. This stressful adventure you’ve chosen for yourself creates the necessary conditions for you to struggle and grow as much as someone who is battling a trauma.
So if post-traumatic growth and post-ecstatic growth work the same way, what exactly is that process? What makes the difference between buckling under extreme stress and flourishing because of it? What determines whether you’ll be weakened by adversity or strengthened by it?
This is where the research gets really exciting—at least for a game designer like me.
It turns out that there are seven ways of thinking and acting that contribute to post-traumatic and post-ecstatic growth. And they are all ways that we commonly think and act when we play games.
1. Adopt a challenge mindset. You need to be willing to engage with obstacles and look at stressful life events as a challenge, not a threat. In games, we call this simply “accepting the challenge to play.”
2. Seek out whatever makes you stronger and happier. When you are facing a tough challenge, you need constant access to positive emotions, and you must look after your physical health. In games, we practice this rule by seeking out “power-ups,” items that make us stronger, faster, and more powerful.
3. Strive for psychological flexibility. Be open to negative experiences, such as pain or failure, if they help you learn or get closer to your larger goal. Be driven by courage, curiosity, and the desire to improve. In games, we follow this rule whenever we battle a tough opponent or “bad guys,” knowing we may fail many times before we become clever or skillful enough to defeat them.
4. Take committed action. Make small steps toward your biggest goal, every single day. Taking committed action means trying to take a step forward, even if it is difficult for you. It means always keeping your eyes on the larger goal. In games, we have a structure to do this. It’s called a “quest,” and it helps us stay focused on making progress toward the goal that matters most to us.
5. Cultivate connectedness. Try to find at least two people you feel you can ask for help, and who you can speak to honestly about your stress and challenges. In multiplayer games, we practice the art of making “allies”—people who understand the obstacles we’re facing and who have our back.
6. Find the heroic story. Look at your life and find the heroic moments. Focus on the strength you’ve shown and the meaning and purpose to your struggles. In games, heroic stories abound. We often take on the “secret identity” of heroic characters as part of the journey; their stories inspire and motivate us to try harder and become better versions of ourselves.
7. Learn the skill of benefit finding. Be aware of good outcomes that can come even from stress or challenge. In games, we have the notion of “epic wins,” or extremely positive outcomes that can arise when you least expect them, from the most unlikely or daunting circumstances.
No wonder SuperBetter works so well for so many people! Once you understand the science, it makes perfect sense. Of course a game designer like me would create a system that taps into these naturally gameful ways of thinking and acting. I didn’t know it at the time, but SuperBetter was essentially a perfect road map to post-traumatic and post-ecstatic growth. Not because I was a genius but because I was a good game designer, and all good games train us in the seven ways of thinking and acting that help us turn extreme stress and challenge into positive transformation.
These seven rules to live by make up the SuperBetter method, and they are the heart of this book:
1. Challenge yourself.
2. Collect and activate power-ups.
3. Find and battle the bad guys.
4. Seek out and complete quests.
5. Recruit your allies.
6. Adopt a secret identity.
7. Go for an epic win.
If you’re already facing a tough challenge—an illness, an injury, a loss, a personal struggle—following these rules will not only help you be more successful in dealing with the challenge; you’ll also be more likely to experience the benefits of post-traumatic growth.
If you’re not facing an extremely stressful challenge at the moment, but you still want to become stronger, happier, braver, and more resilient, just pick a meaningful and challenging goal for yourself—and then follow these rules as you try to achieve it. You will have the satisfaction of doing something extraordinary and start to unlock the benefits of post-ecstatic growth.
If I sound quite confident that you can transform your life for the better with a gameful mindset and the SuperBetter method, it’s because I am.
Since I invented SuperBetter, more than 400,000 people have played an online version of the game. We’ve recorded every power-up they’ve activated, every bad guy they’ve battled, and every quest they’ve completed—so we know what works and what doesn’t. I’ve joined forces with data scientists to analyze all the information we’ve collected from these 400,000 players over the past two years. I wanted answers to some of the same questions you might have: Who can the SuperBetter method work for? (Virtually anyone—young or old, male or female, avid game player or someone who has never played a video game in their life.) How long do you have to play by the seven rules before you start to feel stronger, happier, and braver? (Our studies show measurable improvements within two weeks and even bigger improvements at four weeks and six weeks.) And most important, do these benefits last? (As far as we know, yes. This method has existed for only a few years, but we’ve followed up with successful players at six months, a year, and when possible two years later. We found that gameful ways of thinking and acting are a skill set that, once learned, you are likely to keep practicing and benefiting from.)
I’ve waited five years to write this book because I wanted to be absolutely sure that the gameful method works. I waited for early research on the positive benefits of games to be confirmed in larger, more robust studies. I waited for scientists from a wider range of fields, including neuroscience and behavioral psychology, to weigh in with their theories on how a gameful mindset can help. Most important, I waited until I could team up with doctors and psychology researchers myself to test the SuperBetter method in rigorous studies—and I have, with a randomized, controlled trial with the University of Pennsylvania and with a clinical trial with the Ohio State University Wexner Medical Center and Cincinnati Children’s Hospital. (You’ll read about that research in “About the Science,” at the end of this book.)
Not a day has gone by in these five years that I haven’t received an email or Facebook message from someone telling me how much SuperBetter has inspired them or helped their family. I hear from people from all walks of life, like Norman J. Cannon, a commander in the air force.
I was taking command of a 2,000-person squadron in the air force and wanted to talk to them about resilience. Meanwhile, my wife had just fallen down the stairs in September 2012 and had a severe concussion. She had all the same thoughts and experiences you mentioned. I