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. 
 
Thank you to our sponsors:

ROKA - https://www.roka.com - code "huberman"

InsideTracker - https://www.insidetracker.com/huberman 

Magic Spoon - https://www.magicspoon.com/huberman 

 
Our Patreon page:

https://www.patreon.com/andrewhuberman 
 
Supplements from Thorne:

https://www.thorne.com/u/huberman 
 
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Links:

Neural Correlates of Gratitude (Damasio) - https://bit.ly/3oS8TNr 

Reducing Inflammatory Cytokines & Fear With Gratitude - https://bit.ly/3oPsSwv 

 
Timestamps:

00:00:00 Introduction: Gratitude Science & Surprises

00:01:50 Controlling Heart Rate with Story

00:04:33 Sponsors: ROKA, InsideTracker, Magic Spoon

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 (Thorne)

Huberman Lab

Scicomm Media

The Science of Gratitude & How to Build a Gratitude Practice | Episode 47

NOV 22, 202185 MIN
Huberman Lab

The Science of Gratitude & How to Build a Gratitude Practice | Episode 47

NOV 22, 202185 MIN

Description

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. 

 

Thank you to our sponsors:

 

Our Patreon page:

 

Supplements from Thorne:

 

Social:

 

Links:

 

Timestamps:

  • 00:00:00 Introduction: Gratitude Science & Surprises
  • 00:01:50 Controlling Heart Rate with Story
  • 00:04:33 Sponsors: ROKA, InsideTracker, Magic Spoon
  • 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 (Thorne)