Essentials: The Science of Gratitude & How to Build a Gratitude Practice

Huberman Lab

In this Huberman Lab Essentials episode, I explore the science of gratitude and how to develop an effective, research-supported gratitude practice.

I explain why common gratitude practices (like simply listing things you're grateful for) are far less impactful than engaging in story-based gratitude practices. I also explain how being grateful activates specific brain regions, which enhance calm, social connection and motivation, while reducing anxiety and inflammation. Finally, I share why we can't simply trick our brains into feeling grateful and describe a practical weekly gratitude practice that will improve both your mental and physical well-being.

Read the episode show notes at hubermanlab.com.

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Timestamps

(0:00) Gratitude

(0:30) Gratitude Practice Benefits

(3:22) Pro-Social vs Defensive Behaviors, Gratitude

(6:25) Sponsor: Eight Sleep

(8:07) Serotonin, Brain & Context, Gratitude Mindset

(14:02) Context, Can You Lie to Yourself?

(14:48) Effective Gratitude Practice, Tools: Receiving Gratitude, Story

(21:18) Sponsor: AGZ by AG1

(22:47) Tool: Find & Revisit Inspirational Stories

(27:30) Heartfelt Intention, Genuine Thanks

(29:42) Sponsor: Our Place

(31:03) Gratitude Practice Benefits for Anxiety, Fear & Motivation

(33:29) Gratitude Practice Benefits for Immune System

(36:02) Recap: Establishing an Effective Gratitude Practice

Disclaimer & Disclosures

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