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.

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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