The Science of Gratitude & How to Build a Gratitude Practice
Huberman Lab
In this episode, I discuss the science of gratitude, which has been shown in peer-reviewed studies to have tremendous positive effects on mental and physical health. I explain, however, that most commonly used gratitude practices are ineffective (such as gratitude lists). The key elements of highly effective gratitude practices are described, including the essential need for story (narrative), receiving or perceiving gratitude rather than giving it, and the role that theory of mind plays in this context. I also discuss why we can't simply make up feelings of gratitude and how reluctance undermines the process. I also explain the neural circuit mechanisms that underlie the reductions in fear and increases in motivation and lowering of inflammatory chemicals that effective narrative-based gratitude can trigger. Throughout the episode, I use the science of gratitude to design a brief but highly effective protocol.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: athleticgreens.com/huberman
LMNT: drinklmnt.com/hubermanlab
Waking Up: wakingup.com/huberman
Momentous: livemomentous.com/huberman
00:00:00 Introduction: Gratitude Science & Surprises
00:01:50 Controlling Heart Rate with Story
00:04:48 Sponsors: AG1, LMNT & Waking Up
00:09:11 Major, Long-Lasting Benefits of Gratitude Practice
00:12:20 Prosocial vs. Defensive Thinking, Behaviors, & Neural Circuits
00:17:50 Why We All Need an Effective Gratitude Practice
00:21:22 Neurochemistry & Neural Circuits of Gratitude
00:25:10 Prefrontal Cortex Set Context
00:30:10 Ineffective Gratitude Practices; Autonomic Variables
00:34:55 Key Features of Effective Gratitude Practices: Receiving Thanks & Story
00:42:30 Theory of Mind Is Key
00:45:50 Building Effective Gratitude Practices: Adopting Narratives, Duration
00:52:28 Narratives That Shift Brain-Body Circuits
00:56:15 You Can’t Lie About Liking Something; Reluctance in Giving
00:59:55 How Gratitude Changes Your Brain: Reduces Anxiety, Increases Motivation
01:03:00 5 Minutes (Is More Than Enough), 3X Weekly, Timing Each Day
01:05:44 Empathy & Anterior Cingulate Cortex
01:07:35 Reducing Inflammation & Fear with Gratitude
01:10:56 Serotonin, Kanna/Zembrin
01:16:00 Neuroplasticity, Pharmacology, Brain Machine Interfaces
01:18:50 The Best Gratitude Practices: & How To, My Protocol
01:24:25 Subscribe & Feedback, Supporting Sponsors, Supplements
Learn more about your ad choices. Visit megaphone.fm/adchoices
Raw Description
<p>In this episode, I discuss the science of gratitude, which has been shown in peer-reviewed studies to have tremendous positive effects on mental and physical health. I explain, however, that most commonly used gratitude practices are ineffective (such as gratitude lists). The key elements of highly effective gratitude practices are described, including the essential need for story (narrative), receiving or perceiving gratitude rather than giving it, and the role that theory of mind plays in this context. I also discuss why we can't simply make up feelings of gratitude and how reluctance undermines the process. I also explain the neural circuit mechanisms that underlie the reductions in fear and increases in motivation and lowering of inflammatory chemicals that effective narrative-based gratitude can trigger. Throughout the episode, I use the science of gratitude to design a brief but highly effective protocol. </p><p>Read the full show notes for this episode at <a href="https://www.hubermanlab.com/episode/the-science-of-gratitude-and-how-to-build-a-gratitude-practice">hubermanlab.com</a>.</p><h2>Thank you to our sponsors</h2><p>AG1: <a href="https://athleticgreens.com/huberman">https://athleticgreens.com/huberman</a></p><p>LMNT: <a href="https://go.hubermanlab.com/lmnt-back-catalog">https://drinklmnt.com/hubermanlab</a></p><p>Waking Up: <a href="https://wakingup.com/huberman">https://wakingup.com/huberman</a></p><p>Momentous: <a href="https://livemomentous.com/huberman">https://livemomentous.com/huberman</a></p><h2>Timestamps</h2><p>00:00:00 Introduction: Gratitude Science & Surprises </p><p>00:01:50 Controlling Heart Rate with Story </p><p>00:04:48 Sponsors: AG1, LMNT & Waking Up</p><p>00:09:11 Major, Long-Lasting Benefits of Gratitude Practice </p><p>00:12:20 Prosocial vs. Defensive Thinking, Behaviors, & Neural Circuits </p><p>00:17:50 Why We All Need an Effective Gratitude Practice </p><p>00:21:22 Neurochemistry & Neural Circuits of Gratitude </p><p>00:25:10 Prefrontal Cortex Set Context </p><p>00:30:10 Ineffective Gratitude Practices; Autonomic Variables </p><p>00:34:55 Key Features of Effective Gratitude Practices: Receiving Thanks & Story </p><p>00:42:30 Theory of Mind Is Key </p><p>00:45:50 Building Effective Gratitude Practices: Adopting Narratives, Duration </p><p>00:52:28 Narratives That Shift Brain-Body Circuits </p><p>00:56:15 You Can’t Lie About Liking Something; Reluctance in Giving </p><p>00:59:55 How Gratitude Changes Your Brain: Reduces Anxiety, Increases Motivation </p><p>01:03:00 5 Minutes (Is More Than Enough), 3X Weekly, Timing Each Day </p><p>01:05:44 Empathy & Anterior Cingulate Cortex </p><p>01:07:35 Reducing Inflammation & Fear with Gratitude </p><p>01:10:56 Serotonin, Kanna/Zembrin </p><p>01:16:00 Neuroplasticity, Pharmacology, Brain Machine Interfaces </p><p>01:18:50 The Best Gratitude Practices: & How To, My Protocol </p><p>01:24:25 Subscribe & Feedback, Supporting Sponsors, Supplements </p><p><a href="https://www.hubermanlab.com/disclaimer">Disclaimer & Disclosures</a></p><p> </p><p>Learn more about your ad choices. Visit <a href="https://megaphone.fm/adchoices">megaphone.fm/adchoices</a></p>
Chapters (1/22)
Show Notes
In this episode, I discuss the science of gratitude, which has been shown in peer-reviewed studies to have tremendous positive effects on mental and physical health. I explain, however, that most commonly used gratitude practices are ineffective (such as gratitude lists). The key elements of highly effective gratitude practices are described, including the essential need for story (narrative), receiving or perceiving gratitude rather than giving it, and the role that theory of mind plays in this context. I also discuss why we can't simply make up feelings of gratitude and how reluctance undermines the process. I also explain the neural circuit mechanisms that underlie the reductions in fear and increases in motivation and lowering of inflammatory chemicals that effective narrative-based gratitude can trigger. Throughout the episode, I use the science of gratitude to design a brief but highly effective protocol.
Read the full show notes for this episode at hubermanlab.com.
Thank you to our sponsors
AG1: athleticgreens.com/huberman
LMNT: drinklmnt.com/hubermanlab
Waking Up: wakingup.com/huberman
Momentous: livemomentous.com/huberman
00:00:00 Introduction: Gratitude Science & Surprises
00:01:50 Controlling Heart Rate with Story
00:04:48 Sponsors: AG1, LMNT & Waking Up
00:09:11 Major, Long-Lasting Benefits of Gratitude Practice
00:12:20 Prosocial vs. Defensive Thinking, Behaviors, & Neural Circuits
00:17:50 Why We All Need an Effective Gratitude Practice
00:21:22 Neurochemistry & Neural Circuits of Gratitude
00:25:10 Prefrontal Cortex Set Context
00:30:10 Ineffective Gratitude Practices; Autonomic Variables
00:34:55 Key Features of Effective Gratitude Practices: Receiving Thanks & Story
00:42:30 Theory of Mind Is Key
00:45:50 Building Effective Gratitude Practices: Adopting Narratives, Duration
00:52:28 Narratives That Shift Brain-Body Circuits
00:56:15 You Can’t Lie About Liking Something; Reluctance in Giving
00:59:55 How Gratitude Changes Your Brain: Reduces Anxiety, Increases Motivation
01:03:00 5 Minutes (Is More Than Enough), 3X Weekly, Timing Each Day
01:05:44 Empathy & Anterior Cingulate Cortex
01:07:35 Reducing Inflammation & Fear with Gratitude
01:10:56 Serotonin, Kanna/Zembrin
01:16:00 Neuroplasticity, Pharmacology, Brain Machine Interfaces
01:18:50 The Best Gratitude Practices: & How To, My Protocol
01:24:25 Subscribe & Feedback, Supporting Sponsors, Supplements
Learn more about your ad choices. Visit megaphone.fm/adchoices
Raw Description
<p>In this episode, I discuss the science of gratitude, which has been shown in peer-reviewed studies to have tremendous positive effects on mental and physical health. I explain, however, that most commonly used gratitude practices are ineffective (such as gratitude lists). The key elements of highly effective gratitude practices are described, including the essential need for story (narrative), receiving or perceiving gratitude rather than giving it, and the role that theory of mind plays in this context. I also discuss why we can't simply make up feelings of gratitude and how reluctance undermines the process. I also explain the neural circuit mechanisms that underlie the reductions in fear and increases in motivation and lowering of inflammatory chemicals that effective narrative-based gratitude can trigger. Throughout the episode, I use the science of gratitude to design a brief but highly effective protocol. </p><p>Read the full show notes for this episode at <a href="https://www.hubermanlab.com/episode/the-science-of-gratitude-and-how-to-build-a-gratitude-practice">hubermanlab.com</a>.</p><h2>Thank you to our sponsors</h2><p>AG1: <a href="https://athleticgreens.com/huberman">https://athleticgreens.com/huberman</a></p><p>LMNT: <a href="https://go.hubermanlab.com/lmnt-back-catalog">https://drinklmnt.com/hubermanlab</a></p><p>Waking Up: <a href="https://wakingup.com/huberman">https://wakingup.com/huberman</a></p><p>Momentous: <a href="https://livemomentous.com/huberman">https://livemomentous.com/huberman</a></p><h2>Timestamps</h2><p>00:00:00 Introduction: Gratitude Science & Surprises </p><p>00:01:50 Controlling Heart Rate with Story </p><p>00:04:48 Sponsors: AG1, LMNT & Waking Up</p><p>00:09:11 Major, Long-Lasting Benefits of Gratitude Practice </p><p>00:12:20 Prosocial vs. Defensive Thinking, Behaviors, & Neural Circuits </p><p>00:17:50 Why We All Need an Effective Gratitude Practice </p><p>00:21:22 Neurochemistry & Neural Circuits of Gratitude </p><p>00:25:10 Prefrontal Cortex Set Context </p><p>00:30:10 Ineffective Gratitude Practices; Autonomic Variables </p><p>00:34:55 Key Features of Effective Gratitude Practices: Receiving Thanks & Story </p><p>00:42:30 Theory of Mind Is Key </p><p>00:45:50 Building Effective Gratitude Practices: Adopting Narratives, Duration </p><p>00:52:28 Narratives That Shift Brain-Body Circuits </p><p>00:56:15 You Can’t Lie About Liking Something; Reluctance in Giving </p><p>00:59:55 How Gratitude Changes Your Brain: Reduces Anxiety, Increases Motivation </p><p>01:03:00 5 Minutes (Is More Than Enough), 3X Weekly, Timing Each Day </p><p>01:05:44 Empathy & Anterior Cingulate Cortex </p><p>01:07:35 Reducing Inflammation & Fear with Gratitude </p><p>01:10:56 Serotonin, Kanna/Zembrin </p><p>01:16:00 Neuroplasticity, Pharmacology, Brain Machine Interfaces </p><p>01:18:50 The Best Gratitude Practices: & How To, My Protocol </p><p>01:24:25 Subscribe & Feedback, Supporting Sponsors, Supplements </p><p><a href="https://www.hubermanlab.com/disclaimer">Disclaimer & Disclosures</a></p><p> </p><p>Learn more about your ad choices. Visit <a href="https://megaphone.fm/adchoices">megaphone.fm/adchoices</a></p>