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,
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