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

Social:
Instagram - https://www.instagram.com/hubermanlab
Twitter - https://twitter.com/hubermanlab
Facebook - https://www.facebook.com/hubermanlab
Website - https://hubermanlab.com
Newsletter - https://hubermanlab.com/neural-network

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)

Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.

Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com