The Science of Gratitude How to Build a Gratitude Practice

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 - a https 3A 2F 2Fwww roka com a - code huberman InsideTracker - a https 3A 2F 2Fwww insidetracker com 2Fhuberman a Magic Spoon - a https 3A 2F 2Fwww magicspoon com 2Fhuberman a Our Patreon page a https 3A 2F 2Fwww patreon com 2Fandrewhuberman a Supplements from Thorne a https 3A 2F 2Fwww thorne com 2Fu 2Fhuberman a Social Instagram - a https 3A 2F 2Fwww instagram com 2Fhubermanlab a Twitter - a https 3A 2F 2Ftwitter com 2Fhubermanlab a Facebook - a https 3A 2F 2Fwww facebook com 2Fhubermanlab a Website - a https 3A 2F 2Fhubermanlab com a Newsletter - a https 3A 2F 2Fhubermanlab com a neural-network Links Neural Correlates of Gratitude Damasio - a https 3A 2F 2Fbit ly 2F3oS8TNr a Reducing Inflammatory Cytokines Fear With Gratitude - a https 3A 2F 2Fbit ly 2F3oPsSwv a 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 - a https 3A 2F 2Fwww blabacphoto com a

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