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

Disclaimer & Disclosures

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