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. 
Read the full show notes for this episode at hubermanlab.com.
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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  
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  
Disclaimer & Disclosures
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