The Science of Gratitude & How to Build a Gratitude Practice

2021-11-22

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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

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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