The Huberman Lab Podcast discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured Professor of Neurobiology and Ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.
Essentials: The Science of Gratitude & How to Build a Gratitude Practice
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
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