Gratitude

Huberman protocol

• Practice has to be grounded in a narrative (i.e. a story)

  • Don’t have to hear that story every time you practice. Just have to know of the story

  • The story has to be either:

    • You receiving genuine thanks

    • You observing someone else receiving thanks or expressing thanks. Genuinely

• After establishing story, write down 3 or 4 simple bullet points

  • That can serve as salient reminders of that story

  • Serves as a cue, without having to hear entire story

  • Write down state of person before receiving gratitude

  • Write down state of person after receiving gratitude

  • Any other elements that add more emotional weight to the story

• Practice:

  • Read off these bullet points as a cue to your central nervous system for this sense of gratitude

  • 1-5 minutes: “Really feel into the experience”

• 3 times per week

• Time of day doesn’t matter

Effects

Source: Huberman

• Shift physiology at level of immune system

• Reduces anxiety

• Increase motivation

• Improve neural circuits in the brain

• Antiinflammatory markers

• Brain-heart-breathing coordination

Notes

Links

• Huberman Lab episode on gratitude