The Science of Gratitude & How to Build a Gratitude Practice | Episode 47

<p><span style="font-weight: 400;">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.</span></p> <p> </p> <p><span style="font-weight: 400;">Thank you to our sponsors:</span></p> <ul> <li><span style="font-weight: 400;">ROKA - <a href= "https://www.roka.com">https://www.roka.com</a> - code "huberman"</span></li> <li><span style="font-weight: 400;">InsideTracker - <a href= "https://www.insidetracker.com/huberman">https://www.insidetracker.com/huberman</a> </span></li> <li><span style="font-weight: 400;">Magic Spoon - <a href= "https://www.magicspoon.com/huberman">https://www.magicspoon.com/huberman</a> </span></li> </ul> <p> </p> <p><span style="font-weight: 400;">Our Patreon page:</span></p> <ul> <li><span style="font-weight: 400;"><a href= "https://www.patreon.com/andrewhuberman">https://www.patreon.com/andrewhuberman</a> </span></li> </ul> <p> </p> <p><span style="font-weight: 400;">Supplements from Thorne:</span></p> <ul> <li><span style="font-weight: 400;"><a href= "http://www.thorne.com/u/huberman">http://www.thorne.com/u/huberman</a> </span></li> </ul> <p> </p> <p><span style="font-weight: 400;">Social:</span></p> <ul> <li><span style="font-weight: 400;">