7 Rules to Make Your Life SuperBetter (And Why Science Says They Work)

What if you could level up your life one quest at a time?

Jane McGonigal’s SuperBetter isn’t just a catchy name—it’s a practical blueprint for transformation. At its core are seven rules, each rooted in behavioral psychology and neuroscience, that help you turn any challenge into a game worth playing. Here’s how they work—and how you can use them to make real change today.

1. Challenge Yourself: Pick a goal that stretches you. Science shows that voluntary challenges boost motivation and engagement, making you more likely to persist.
2. Collect Power-Ups: These are small, positive actions—like taking a walk or listening to music—that give you a quick boost. Research finds that micro-actions can shift your mood and build momentum.
3. Battle the Bad Guys: Identify your obstacles and triggers. Naming your ‘bad guys’ makes them less intimidating and easier to overcome.
4. Complete Quests: Break big goals into tiny, winnable tasks. Each quest completed is a dopamine hit for your brain, reinforcing the habit of progress.
5. Recruit Allies: Social support is a superpower. Studies show that even a quick message or handshake can release oxytocin, deepening trust and resilience.
6. Adopt a Secret Identity: Pretending to be a hero or your favorite character increases persistence—a phenomenon called the ‘Batman Effect’ in psychology.
7. Go for an Epic Win: Set bold, meaningful goals. Ambitious targets inspire growth, optimism, and post-traumatic (or post-ecstatic) transformation.

These rules aren’t just theory. In clinical trials, people who followed the SuperBetter method saw significant reductions in depression and anxiety, and big increases in hope and social support. Real-world stories—from cancer patients to college students—show that anyone can use these rules to overcome obstacles, build new habits, and create lasting change. The secret? Start small, play often, and never underestimate the power of allies. 1 3

Ready to try it? Pick your first quest, recruit an ally, and let the game begin!