The Science of Gratitude & How to Build a Gratitude Practice

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: https://athleticgreens.com/huberman LMNT: https://drinklmnt.com/hubermanlab Waking Up: https://wakingup.com/huberman Momentous: https://livemomentous.com/huberman Timestamps 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   Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices