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

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