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:

Our Patreon page:

Supplements from Thorne:

Social:

Links:

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.

[scottc]

I can really relate to this. One time, about 30 years ago, while driving home from a long surf trip, I picked up a hitchhiker along a very remote stretch of road. He was very nice and respectful and I could tell he was in some kind of immediate need, though he never voiced anything to reveal it. When I reached my turn onto another very remote road to get to my home, I dropped him off along the highway. But before I left I went to my trunk and gave him the remaining contents of my ice chest and other food I could find. His eyes lit up wide and said with a tear in his eye "it's because of people like you that people like me are still around". So because of my small act of kindness, he gave to me such enormous gratitude that my act was nothing in comparison. It was genuine, like a stake in my heart. Such that it still affects me 30 years later.

[jan-bean]

I came to a big realization this year that there is always a constant suffering that I can point to as the source for my unhappiness. If it’s not my immediate life circumstances, it’s the world events, if it’s not the world events, it’s past traumatic events. There’s always something I can hold onto as confirmation of the idea that life is hard. I realized if I continually waited for the perfect circumstances to be happy, I’d never be happy, and that instead I need to train my brain to begin to see the beauty around me more readily. Since, I’ve made it a continual habit through gratitude writing a couple times a week and a daily 20 minute loving-kindness meditation, which ends in a prayer of gratitude. My life has become so much more beautiful, not because anything has radically changed but because I feel a sense of beauty within and that colors all of my experiences.

[alejandrotosi]

Anyone else thinks there should be a "Huberman App"? To facilitate the execution of all the protocols he's been teaching us since the beginning of the podcast.
A gratefulness section, a "get sun light" reminder... you get the drill.

[GeorgeAmineAI]

There is NO image more powerful than a human being becoming aware of another who is suffering in silence and CHOOSING to help them wholeheartedly and unconditionally. It brings me to tears every time I think about this.

[unjoined]

I want to take this opportunity to THANK you and your team for everything you've done for us. I'm gratefull for having access to this knowledge for free.

[lynwillmott]

I had written a book on opening one's heart but then after a heart bypass operation I developed serious panic attacks, this lasted until I listened to Gregg Braden's instructions on a gratitude exercise. Because it seemed so easy I decided to follow his instructions - deep breathing, hand on heart, and invoking deep feelings of gratitude. Almost immediately my life changed, within days I was feeling stronger (I am 83) my fears vanished, my sleep improved, but best of all I discovered an internal, deep well of overwhelming joy that makes me cry in wonder every time my mind touches it. I have no idea what this might be, but I'm grateful for the wonder of it!

[bjr]

Andrew is single-handedly reversing people's negative bias towards Mondays with his podcast. Can't wait to watch this!

[bigalexg]

Driving home from a long day of work one evening I passed a somewhat shabby-looking abandoned car parked in the middle of a long bridge over the James River in Richmond. Sure enough, a few hundred feet from the end of the bridge I passed a guy walking along with a gas can. I was in a perfect position to help him because I had a can of gas in the back of my truck. WTH, let's save this guy a long walk to a gas station, which was probably a couple of miles down the road. I pulled over and asked if by any chance that was his car on the bridge, ha ha. I filled his can and refused payment. The look in his eyes was payment enough. He was so uplifted by the simple act of kindness. "Thank God, I KNEW there were still some good people in this world." he said. Ever since I have felt a bit more like a good person. This experience helped to reinforce this part of me. I want this to be a good world and if I act this way I am making it so, as much as I can and no matter what the world treated this guy kindly at least once. I never told anyone this story, until now, some 30 years later. The pay-off was the look on his face and the kind words he spoke.

[rajibdeka]

We all should be grateful to Dr. Andrew who is providing all this information free. Thank you Sir🙏🙏🙏🙏

[sunitasubedi]

I am grateful with the person who told me about Andrew Huberman. Andrew’s podcast is becoming part of life. This is my new science university! Andrew you are a jem for human being. I do not make any comment in youtube videos but I wanted show my gratitude to you for all the scientific knowledge you are sharing with us. Your are a real hero for this world, Universe!

[boyerindustries]

It never ceases to amaze me how much preparation and due diligence seems to be behind these 90 minute masterpieces. I truly feel guilted into figuring out how to financially support whatever this thing is. I don’t see it as a podcast, I see it as a masterclass (and I hate that word) because there are “online gurus” charging people for paid “masterclasses” who don’t deliver half the effort and value I get from Andrew. Tremendous example of excellence 👍🏼👍🏼

[jaydee]

I’ve been doing a simple gratitude practice with my son for the last few years, before bed and after prayers - we list 3 things we are thankful for. It’s pretty adorable to see it really blossoming his reality. Of course at 3 he mostly mentioned things or stuff we did, today at 7 he will sometimes pop out something so heart melting I forget every fear I had of my mothering skills, (like that he was as thankful he was brave enough to poop at school for the first time and not just be uncomfortable all day) shit (literally 🤣) that likely would have never come up in conversation or at least in terms of character development AND the power of noticing your own wins, for both of us.

[youhavetogotheretocomeback]

How to create a gratitude practice:

1. practice must be grounded in a narrative - don't have to recite the story every time, but necessary to know the story and what it relates to.
2. story can be you receiving the thanks when it's being given genuinely, or you observing someone else receiving/expressing thanks
3. establish the story for your practice, then write 3-4 bullet points that serve as reminders of that story. A cue for the story.
1. Write about the state of the person prior to receiving the gratitude, and after, and any other elements that offer emotional weight or tone to the story.
4. Read your bullet points as a cue for your nervous system and spend between 1 and 5 minutes feeling into that experience.
5. Frequency - 3 times per week, any time of day.

[MrTickingtime]

I was working at the mall, and my grandmother had passed. I kept wishing I was more kind to her and missed her cooking and couldn't be on time to her funeral/wake because of work. My family roasted me and I felt guilty about it.

An old lady, whom bear a striking resemblance to my grandmother, came to my place of work, and I gave her best customer service experience. She was so thankful and showed gratitude by buying me a subway sandwiche and coffee. I said thanks and you didn't have to. She just smiled and I kept thinking about my maam

I went into the back room and cried as I ate this sandwiche. It felt like closure and I felt good after letting out (not in front of any body).

[Leadeshipcoach]

Bro! I am a pastor and I am planning to teach on gratitude at our next service. I planned on teaching it from a theological, psychological and neuroscientific perspective and was looking for up to date scientific material on gratitude! I awoke this morning… and here you are!

Thank you!!

[graziella]

After learning about the whole gratitude thing, I just gotta say THANK YOU, DR. HUBERMAN! I've been dealing with anxiety since last year, and it got so bad that I became agoraphobic and had panic attacks daily, all because one doctor messed up my diagnosis big time and in turn traumatized me. But you know what? Listening to you every day has made me trust doctors again, showing me there are awesome brilliant people out there who really care about their work. So, THANK YOU from the bottom of my heart for helping people like me, and here's a virtual hug to give you a HUGE serotonin boost. ❤❤❤

[tylerh]

Seriously can we nominate this guy for some kind of award??? This is some really high level service to humanity

[ravenspadegirl]

We should all write letters to other people telling them how grateful we are for them. Imagine how much joy it would bring to this world

[chiaroscural]

I can’t believe there’s real data around gratitude practices. I love this podcast more than anything.

[vickyrosinamkrause]

I've had a gratitude journey for a few years, but was curious to hear this podcast. I learned something as I always do listening to Andrew. I'm so grateful to Andrew for his generosity of spirit and knowledge given so freely. I remember two genuine compliments given to me. I came from a traumatic and chaotic background. Years later while takin my mother's ashes back to NZ and while visiting my aunty and uncle. My aunt Julie looks at me and says - 'you were the strength for your brothers and family'. That broke me and I cried. But I never forgot that. Again a few years later, after a difficult marriage, which I did my best for my sons. My sister-in-law at the time said to me one day 'You know you are the strong one in the relationship', even though my husband was 20 years older, highly intellectual. Both comments I remember, and I'm so grateful as over the years they've grounded and encouraged me. Psalm 107 is my gratitude story of my life. My Lord and Savior-Christ Jesus saw my despair and brokeness, and He smashed the chains of bondage at the Cross. Yes, I remember, and I'm grateful, thankful and it makes me feel blessed.