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So, everybody ready? This is your first quest. Here we go.
怎么样，每个人都准备好了吗？第一个任务来了。
Pick one: Stand up and take three steps, or make your hands into fists,
选择一项做：站起来并走三步，或者握起拳头，
raise them over your head as high as you can for five seconds, go!
把它们高高地举过头顶，保持5秒钟。开始！
All right, I like the people doing both. You are overachievers. Very good.
太棒了，我喜欢两项都做了的人，你们是超预期的成功者，非常棒。
Well done, everyone. That is worth +1 physical resilience,
每个人做得都很好。这是给身体意志力上加分，
which means that your body can withstand more stress and heal itself faster.
意味着你们的身体能承受更大的压力和自愈得更快。
We know from the research that the number one thing you can do to boost your physical resilience is to not sit still.
现在我们知道研究表明能增强身体意志力的最好方法是不要坐着不动。
That's all it takes. Every single second that you are not sitting still,
就这么多。在你移动地每一秒钟里，
you are actively improving the health of your heart, and your lungs and brains.
你很积极得改善你的心脏，你的肺和大脑的健康。
Everybody ready for your next quest?
每个人都准备好下一个任务了吗？
I want you to snap your fingers exactly 50 times, or count backwards from 100 by seven, like this: 100, 93... Go!
我想你们打50次的响指，或者从100开始，每隔七位数倒数，100，93...... 开始！
Don't give up. Don't let the people counting down from 100 interfere with your counting to 50.
不要放弃哦！不要让数100的人扰乱你已经数到的50。
Nice. Wow. That's the first time I've ever seen that. Bonus physical resilience. Well done, everyone.
很好！哇塞！我第一次看到这样的场面，又给身体意志力加分了。每个人都干得很好！
Now that's worth +1 mental resilience, which means you have more mental focus, more discipline, determination and willpower.
这是给大脑意志力上加分的，这意味着你的精力更集中，自制力更强，更有决心和毅力。
We know from the scientific research that willpower actually works like a muscle.
科学研究告诉我们，毅力实际就像一块肌肉。
It gets stronger the more you exercise it.
你越练习它，它就越强壮。
So tackling a tiny challenge without giving up,
所以为战胜一个小的挑战而坚持到底，
even one as absurd as snapping your fingers exactly 50 times or counting backwards from 100 by seven
即使那个挑战有点好笑，比如打50下的响指或者从100开始每隔7位数倒数，
is actually a scientifically validated way to boost your willpower.
这都是有科学依据的可以增强你的毅力。
