The Science of Gratitude & How to Build a Gratitude Practice
from Huberman Lab
by Scicomm Media
Published: Mon Nov 22 2021
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.
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Timestamps
Introduction: Gratitude Science & Surprises
Controlling Heart Rate with Story
Sponsors: AG1, LMNT & Waking Up
Major, Long-Lasting Benefits of Gratitude Practice
Prosocial vs. Defensive Thinking, Behaviors, & Neural Circuits
Why We All Need an Effective Gratitude Practice
Neurochemistry & Neural Circuits of Gratitude
Prefrontal Cortex Set Context
Ineffective Gratitude Practices; Autonomic Variables
Key Features of Effective Gratitude Practices: Receiving Thanks & Story
Theory of Mind Is Key
Building Effective Gratitude Practices: Adopting Narratives, Duration
Narratives That Shift Brain-Body Circuits
You Can’t Lie About Liking Something; Reluctance in Giving
How Gratitude Changes Your Brain: Reduces Anxiety, Increases Motivation
5 Minutes (Is More Than Enough), 3X Weekly, Timing Each Day
Empathy & Anterior Cingulate Cortex
Reducing Inflammation & Fear with Gratitude
Serotonin, Kanna/Zembrin
Neuroplasticity, Pharmacology, Brain Machine Interfaces
The Best Gratitude Practices: & How To, My Protocol
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