The Science of Gratitude & How to Build a Gratitude Practice | Huberman Lab Essentials

Andrew Huberman

23 oct 2025

Episode description

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: https://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: https://youtu.be/KVjfFN89qvQ

Watch more Huberman Lab Essentials episodes: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7S

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*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: https://www.hubermanlab.com/disclaimer

Episode description

Mindsip insights from this episode:

Implement gratitude practice to lower inflammatory markers

An effective gratitude practice can rapidly and significantly reduce levels of inflammatory cytokines like TNF-alpha and IL-6.

#gratitude

Activate gratitude circuits by observing powerful stories

You can activate your brain's gratitude circuits by watching or listening to powerful stories of other people receiving help and expressing gratitude.

#gratitude

Shift mindset to influence physiological responses

Your body's physiological response to an experience is determined by your mindset, such as whether you choose to do something difficult versus being forced to do it.

#mind

#stress

Receive gratitude to enhance positive brain shifts

Neuroimaging data shows that receiving gratitude or thanks is much more potent for creating positive shifts in the brain than giving gratitude.

#cognition

#gratitude

Practice gratitude to reduce anxiety and enhance motivation

A regular gratitude practice can rewire brain pathways to make anxiety and fear circuits less active while enhancing circuits for well-being and motivation.