Uploaded October 2025 | Updated September 2026, 2 weeks ago
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.
Episode show notes: go.hubermanlab.com/bpHpAWB
Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch the full-length episode: youtu.be/KVjfFN89qvQ
Watch more Huberman Lab Essentials episodes: youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S
*Follow Huberman Lab*
Instagram: instagram.com/hubermanlab
Threads: threads.net/@hubermanlab
X: twitter.com/hubermanlab
Facebook: facebook.com/hubermanlab
TikTok: tiktok.com/@hubermanlab
LinkedIn: linkedin.com/in/andrew-huberman
Website: hubermanlab.com
Newsletter: hubermanlab.com/newsletter
*Timestamps*
00:00:00 Gratitude
00:00:30 Gratitude Practice Benefits
00:03:22 Pro-Social vs Defensive Behaviors, Gratitude
00:06:25 Serotonin, Brain & Context; Gratitude Mindset
00:12:21 Context, Can You Lie to Yourself?
00:13:06 Effective Gratitude Practice, Tools: Receiving Gratitude, Story
00:19:36 Tool: Find & Revisit Inspirational Stories
00:24:19 Heartfelt Intention, Genuine Thanks
00:26:31 Gratitude Practice Benefits for Anxiety, Fear & Motivation
00:28:58 Gratitude Practice Benefits for Immune System
00:31:31 Recap: Establishing an Effective Gratitude Practice
Disclaimer & Disclosures: hubermanlab.com/disclaimer
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.
Episode show notes: go.hubermanlab.com/bpHpAWB
Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch the full-length episode: youtu.be/KVjfFN89qvQ
Watch more Huberman Lab Essentials episodes: youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S
*Follow Huberman Lab*
Instagram: instagram.com/hubermanlab
Threads: threads.net/@hubermanlab
X: twitter.com/hubermanlab
Facebook: facebook.com/hubermanlab
TikTok: tiktok.com/@hubermanlab
LinkedIn: linkedin.com/in/andrew-huberman
Website: hubermanlab.com
Newsletter: hubermanlab.com/newsletter
*Timestamps*
00:00:00 Gratitude
00:00:30 Gratitude Practice Benefits
00:03:22 Pro-Social vs Defensive Behaviors, Gratitude
00:06:25 Serotonin, Brain & Context; Gratitude Mindset
00:12:21 Context, Can You Lie to Yourself?
00:13:06 Effective Gratitude Practice, Tools: Receiving Gratitude, Story
00:19:36 Tool: Find & Revisit Inspirational Stories
00:24:19 Heartfelt Intention, Genuine Thanks
00:26:31 Gratitude Practice Benefits for Anxiety, Fear & Motivation
00:28:58 Gratitude Practice Benefits for Immune System
00:31:31 Recap: Establishing an Effective Gratitude Practice
Disclaimer & Disclosures: hubermanlab.com/disclaimer
