[Script Info]
Title: 
[Events]
Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:00.44,0:00:04.14,Default,,0000,0000,0000,,Everybody is familiar with the feeling\Nthat things are not as
Dialogue: 0,0:00:04.14,0:00:05.07,Default,,0000,0000,0000,,they should be,
Dialogue: 0,0:00:05.07,0:00:06.61,Default,,0000,0000,0000,,that you not successful enough,
Dialogue: 0,0:00:06.92,0:00:09.34,Default,,0000,0000,0000,,your relationships are not satisfying\Nenough
Dialogue: 0,0:00:10.52,0:00:12.84,Default,,0000,0000,0000,,that you don't have the things you crave,
Dialogue: 0,0:00:13.60,0:00:15.62,Default,,0000,0000,0000,,a chronic dissatisfaction that
Dialogue: 0,0:00:15.62,0:00:17.72,Default,,0000,0000,0000,,makes you look outwards with envy
Dialogue: 0,0:00:17.72,0:00:20.10,Default,,0000,0000,0000,,and inwards with disappointment,
Dialogue: 0,0:00:21.04,0:00:23.23,Default,,0000,0000,0000,,pop culture, advertising and social media
Dialogue: 0,0:00:23.23,0:00:25.08,Default,,0000,0000,0000,,make this worse by reminding you
Dialogue: 0,0:00:25.08,0:00:26.96,Default,,0000,0000,0000,,that aiming for anything less that your
Dialogue: 0,0:00:26.99,0:00:29.46,Default,,0000,0000,0000,,dream job is failure, you need to have\Ngreat
Dialogue: 0,0:00:29.46,0:00:30.66,Default,,0000,0000,0000,,experiences constantly,
Dialogue: 0,0:00:30.66,0:00:32.29,Default,,0000,0000,0000,,be conventionally attractive,
Dialogue: 0,0:00:32.29,0:00:33.34,Default,,0000,0000,0000,,have lot of friends
Dialogue: 0,0:00:33.34,0:00:34.54,Default,,0000,0000,0000,,and find your soulmate
Dialogue: 0,0:00:34.54,0:00:35.72,Default,,0000,0000,0000,,and that others have
Dialogue: 0,0:00:35.72,0:00:36.99,Default,,0000,0000,0000,,all of these things and
Dialogue: 0,0:00:36.99,0:00:38.38,Default,,0000,0000,0000,,are truly happy
Dialogue: 0,0:00:38.81,0:00:40.40,Default,,0000,0000,0000,,and of course a vast array of
Dialogue: 0,0:00:40.40,0:00:41.59,Default,,0000,0000,0000,,self-improvement products
Dialogue: 0,0:00:41.59,0:00:43.89,Default,,0000,0000,0000,,implies that is your fault for not
Dialogue: 0,0:00:43.89,0:00:45.56,Default,,0000,0000,0000,,working hard enough for yourself.
Dialogue: 0,0:00:46.07,0:00:47.87,Default,,0000,0000,0000,,In the last two decades
Dialogue: 0,0:00:47.87,0:00:50.11,Default,,0000,0000,0000,,researchers have been starting to \Ninvestigate
Dialogue: 0,0:00:50.11,0:00:52.34,Default,,0000,0000,0000,,how we can counteract these impulses
Dialogue: 0,0:00:53.41,0:00:55.35,Default,,0000,0000,0000,,the field of positive psychology emerged
Dialogue: 0,0:00:55.40,0:00:57.78,Default,,0000,0000,0000,,the study of what makes life worth living
Dialogue: 0,0:00:57.87,0:00:59.88,Default,,0000,0000,0000,,while conductive behavior therapy
Dialogue: 0,0:00:59.89,0:01:02.33,Default,,0000,0000,0000,,was developed to change negative feelings;
Dialogue: 0,0:01:02.43,0:01:04.39,Default,,0000,0000,0000,,scientist began to ask
Dialogue: 0,0:01:04.39,0:01:06.12,Default,,0000,0000,0000,,why are some people happier and
Dialogue: 0,0:01:06.12,0:01:07.61,Default,,0000,0000,0000,,more satisfied than others?
Dialogue: 0,0:01:07.61,0:01:09.19,Default,,0000,0000,0000,,and are there ways to apply what
Dialogue: 0,0:01:09.19,0:01:10.43,Default,,0000,0000,0000,,they are doing right
Dialogue: 0,0:01:10.43,0:01:11.53,Default,,0000,0000,0000,,to the rest of us?
Dialogue: 0,0:01:11.87,0:01:13.57,Default,,0000,0000,0000,,In this video we want to talk about
Dialogue: 0,0:01:13.57,0:01:15.08,Default,,0000,0000,0000,,one of the strongest predictors
Dialogue: 0,0:01:15.08,0:01:16.43,Default,,0000,0000,0000,,of how happy people are,
Dialogue: 0,0:01:16.43,0:01:17.77,Default,,0000,0000,0000,,how easily to make friends
Dialogue: 0,0:01:17.77,0:01:19.54,Default,,0000,0000,0000,,and how good they are at dealing with
Dialogue: 0,0:01:19.54,0:01:20.29,Default,,0000,0000,0000,,hardship.
Dialogue: 0,0:01:20.70,0:01:23.32,Default,,0000,0000,0000,,An antidote to dissatisfaction\Nso to speak:
Dialogue: 0,0:01:24.54,0:01:25.62,Default,,0000,0000,0000,,Gratitude
Dialogue: 0,0:01:25.68,0:01:27.52,Default,,0000,0000,0000,,While gratitud may sound like another
Dialogue: 0,0:01:27.52,0:01:29.22,Default,,0000,0000,0000,,self improvement trend preached by
Dialogue: 0,0:01:29.22,0:01:30.43,Default,,0000,0000,0000,,people who use hashtags
Dialogue: 0,0:01:30.43,0:01:32.51,Default,,0000,0000,0000,,what we currently know about it is based
Dialogue: 0,0:01:32.51,0:01:34.58,Default,,0000,0000,0000,,on a body of scientific work and studies.
Dialogue: 0,0:01:34.90,0:01:36.82,Default,,0000,0000,0000,,we'll include them in the description
Dialogue: 0,0:01:37.24,0:01:39.55,Default,,0000,0000,0000,,gratitud can mean very different things
Dialogue: 0,0:01:39.55,0:01:41.66,Default,,0000,0000,0000,,to different people in different context:
Dialogue: 0,0:01:41.66,0:01:46.54,Default,,0000,0000,0000,,it's a character trait, a feeling, a \Nvirtue and a behavior
Dialogue: 0,0:01:47.13,0:01:49.06,Default,,0000,0000,0000,,you can feel grateful towards someone
Dialogue: 0,0:01:49.06,0:01:50.50,Default,,0000,0000,0000,,who did something for you
Dialogue: 0,0:01:50.83,0:01:52.71,Default,,0000,0000,0000,,for random events like the weather
Dialogue: 0,0:01:52.71,0:01:54.89,Default,,0000,0000,0000,,or even for nature or faith
Dialogue: 0,0:01:55.30,0:01:57.88,Default,,0000,0000,0000,,and it's wired into our biology.
Dialogue: 0,0:01:58.54,0:02:00.70,Default,,0000,0000,0000,,How gratitude connects us
Dialogue: 0,0:02:00.70,0:02:01.88,Default,,0000,0000,0000,,to each other
Dialogue: 0,0:02:02.63,0:02:05.23,Default,,0000,0000,0000,,the predecessor of gratitude is probably
Dialogue: 0,0:02:05.23,0:02:06.27,Default,,0000,0000,0000,,reciprocity,
Dialogue: 0,0:02:07.03,0:02:09.26,Default,,0000,0000,0000,,it likely evolved as a biological signal
Dialogue: 0,0:02:09.26,0:02:11.86,Default,,0000,0000,0000,,that motivates animals to exchange things
Dialogue: 0,0:02:11.86,0:02:13.08,Default,,0000,0000,0000,,for their mutual benefit
Dialogue: 0,0:02:13.08,0:02:15.13,Default,,0000,0000,0000,,and it can be found in the animal kingdom
Dialogue: 0,0:02:15.13,0:02:17.48,Default,,0000,0000,0000,,among certain fish, birds or mammals,
Dialogue: 0,0:02:17.48,0:02:19.23,Default,,0000,0000,0000,,but specially in primates.
Dialogue: 0,0:02:19.89,0:02:23.41,Default,,0000,0000,0000,,When your brain recognizes that someone \Nhas done something nice to you
Dialogue: 0,0:02:23.41,0:02:26.44,Default,,0000,0000,0000,,it reacts with gratitude to motivate you \Nto repaid them
Dialogue: 0,0:02:27.17,0:02:29.68,Default,,0000,0000,0000,,this gratitude makes you care about others
Dialogue: 0,0:02:29.68,0:02:31.28,Default,,0000,0000,0000,,and others care about you.
Dialogue: 0,0:02:32.20,0:02:34.29,Default,,0000,0000,0000,,This was important because as humans \Nbrains
Dialogue: 0,0:02:34.32,0:02:35.86,Default,,0000,0000,0000,,got better at reading emotions
Dialogue: 0,0:02:35.86,0:02:38.59,Default,,0000,0000,0000,,selfish individual were identified and \Nshunned
Dialogue: 0,0:02:40.16,0:02:42.60,Default,,0000,0000,0000,,it became an evolutionary advantage to\Nplay well
Dialogue: 0,0:02:42.60,0:02:43.51,Default,,0000,0000,0000,,with others
Dialogue: 0,0:02:43.51,0:02:45.29,Default,,0000,0000,0000,,and build lasting relationships,
Dialogue: 0,0:02:46.44,0:02:47.21,Default,,0000,0000,0000,,for example:
Dialogue: 0,0:02:47.21,0:02:49.02,Default,,0000,0000,0000,,if you were hungry and someone else
Dialogue: 0,0:02:49.02,0:02:50.94,Default,,0000,0000,0000,,showed you where to find tasty berries
Dialogue: 0,0:02:50.94,0:02:52.66,Default,,0000,0000,0000,,you felt gratitude towards them
Dialogue: 0,0:02:52.66,0:02:55.21,Default,,0000,0000,0000,,and a bond to return the favor in the\Nfuture
Dialogue: 0,0:02:55.89,0:02:57.54,Default,,0000,0000,0000,,a drive to be pro-social
Dialogue: 0,0:02:58.48,0:03:00.74,Default,,0000,0000,0000,,when you repaid them, they feel gratitude
Dialogue: 0,0:03:00.74,0:03:01.74,Default,,0000,0000,0000,,towards you
Dialogue: 0,0:03:02.19,0:03:04.36,Default,,0000,0000,0000,,this brought your ancestors close together
Dialogue: 0,0:03:04.36,0:03:06.66,Default,,0000,0000,0000,,and forged bonds and friendships
Dialogue: 0,0:03:07.13,0:03:09.65,Default,,0000,0000,0000,,so, early forms of gratitude where
Dialogue: 0,0:03:09.65,0:03:11.06,Default,,0000,0000,0000,,biological mechanisms
Dialogue: 0,0:03:11.06,0:03:13.60,Default,,0000,0000,0000,,that modified your behavior towards\Ncooperation
Dialogue: 0,0:03:13.60,0:03:15.92,Default,,0000,0000,0000,,which helped humans to dominate the earth,
Dialogue: 0,0:03:15.92,0:03:17.30,Default,,0000,0000,0000,,but over time
Dialogue: 0,0:03:17.52,0:03:20.16,Default,,0000,0000,0000,,gratitude became more than just an impulse
Dialogue: 0,0:03:20.16,0:03:21.38,Default,,0000,0000,0000,,to play fair
Dialogue: 0,0:03:22.28,0:03:24.12,Default,,0000,0000,0000,,the consequences of gratitude.
Dialogue: 0,0:03:25.37,0:03:27.69,Default,,0000,0000,0000,,Scientists found that gratitude stimulates
Dialogue: 0,0:03:27.69,0:03:29.76,Default,,0000,0000,0000,,the pathways in your brain involved in
Dialogue: 0,0:03:29.76,0:03:35.82,Default,,0000,0000,0000,,feelings of reward, forming social bonds,\Nand interpreting others intentions.
Dialogue: 0,0:03:36.42,0:03:38.89,Default,,0000,0000,0000,,It also makes it easier to save and\Nretrieve
Dialogue: 0,0:03:38.89,0:03:40.06,Default,,0000,0000,0000,,positive memories
Dialogue: 0,0:03:40.66,0:03:44.80,Default,,0000,0000,0000,,even more gratitude counteracts negative \Nfeelings and traits
Dialogue: 0,0:03:44.80,0:03:47.16,Default,,0000,0000,0000,,like envy and social comparison:
Dialogue: 0,0:03:47.16,0:03:48.20,Default,,0000,0000,0000,,narcissism
Dialogue: 0,0:03:48.20,0:03:49.19,Default,,0000,0000,0000,,cynicism
Dialogue: 0,0:03:49.19,0:03:50.56,Default,,0000,0000,0000,,and materialism
Dialogue: 0,0:03:51.28,0:03:52.47,Default,,0000,0000,0000,,as a consequence,
Dialogue: 0,0:03:52.47,0:03:54.78,Default,,0000,0000,0000,,people who are grateful, no matter what \Nfor
Dialogue: 0,0:03:54.78,0:03:57.90,Default,,0000,0000,0000,,tend to be happier, and more satisfied
Dialogue: 0,0:03:57.90,0:03:59.73,Default,,0000,0000,0000,,they have better relationships
Dialogue: 0,0:04:00.08,0:04:02.09,Default,,0000,0000,0000,,and easier time making friends.
Dialogue: 0,0:04:02.46,0:04:03.76,Default,,0000,0000,0000,,They sleep better,
Dialogue: 0,0:04:03.76,0:04:05.80,Default,,0000,0000,0000,,tend to suffer less for depression,
Dialogue: 0,0:04:05.80,0:04:07.27,Default,,0000,0000,0000,,addiction and burnout
Dialogue: 0,0:04:07.27,0:04:10.03,Default,,0000,0000,0000,,and are better dealing with traumatic\Nevents.
Dialogue: 0,0:04:11.02,0:04:14.42,Default,,0000,0000,0000,,In a way, gratitude makes it less likely\Nthat you'll fall into
Dialogue: 0,0:04:14.42,0:04:17.50,Default,,0000,0000,0000,,one of the psychological traps modern\Nlife has set for you
Dialogue: 0,0:04:17.50,0:04:20.66,Default,,0000,0000,0000,,for example, gratitude measurably counters
Dialogue: 0,0:04:20.66,0:04:23.88,Default,,0000,0000,0000,,the tendency to forget and downplay\Npositive events
Dialogue: 0,0:04:23.88,0:04:26.56,Default,,0000,0000,0000,,If you work long and hard for something
Dialogue: 0,0:04:26.56,0:04:29.14,Default,,0000,0000,0000,,actually getting it can feel daft and\Nempty
Dialogue: 0,0:04:29.14,0:04:32.42,Default,,0000,0000,0000,,you can find yourself emotionally\Nback where you started
Dialogue: 0,0:04:32.42,0:04:34.83,Default,,0000,0000,0000,,and try to achieve the next biggest thing,
Dialogue: 0,0:04:34.83,0:04:36.68,Default,,0000,0000,0000,,looking for that satisfaction
Dialogue: 0,0:04:36.68,0:04:38.92,Default,,0000,0000,0000,,instead of being satisfied with yourself
Dialogue: 0,0:04:39.20,0:04:41.26,Default,,0000,0000,0000,,or, imagine being lonely and wanting
Dialogue: 0,0:04:41.26,0:04:42.77,Default,,0000,0000,0000,,to have more friends.
Dialogue: 0,0:04:42.77,0:04:44.38,Default,,0000,0000,0000,,you actually might have someone
Dialogue: 0,0:04:44.38,0:04:46.50,Default,,0000,0000,0000,,or even multiple people who want to hang\Nout,
Dialogue: 0,0:04:46.72,0:04:48.84,Default,,0000,0000,0000,,but you might feel that this is not enough
Dialogue: 0,0:04:48.84,0:04:51.42,Default,,0000,0000,0000,,that you're a loser and feel bad about\Nyourself.
Dialogue: 0,0:04:51.58,0:04:54.02,Default,,0000,0000,0000,,So, you might turn down their attempts to\Nhang out
Dialogue: 0,0:04:54.02,0:04:55.61,Default,,0000,0000,0000,,and become more lonely.
Dialogue: 0,0:04:56.14,0:04:58.67,Default,,0000,0000,0000,,if you feel grateful for your\Nrelationships instead
Dialogue: 0,0:04:58.67,0:05:00.35,Default,,0000,0000,0000,,you might accept invitations
Dialogue: 0,0:05:00.35,0:05:02.14,Default,,0000,0000,0000,,or even take the initiative.
Dialogue: 0,0:05:02.63,0:05:04.31,Default,,0000,0000,0000,,the more often you risk opening up,
Dialogue: 0,0:05:04.31,0:05:06.72,Default,,0000,0000,0000,,the higher the chance of solidifying \Nrelationships
Dialogue: 0,0:05:06.72,0:05:08.43,Default,,0000,0000,0000,,and meeting new people.
Dialogue: 0,0:05:08.86,0:05:11.01,Default,,0000,0000,0000,,in the best case, gratitude can trigger
Dialogue: 0,0:05:11.01,0:05:12.13,Default,,0000,0000,0000,,a feedback loop.
Dialogue: 0,0:05:12.42,0:05:14.87,Default,,0000,0000,0000,,positive feelings lead to more pro-social \Nbehavior
Dialogue: 0,0:05:14.87,0:05:17.32,Default,,0000,0000,0000,,which leads to more positive social\Nexperiences
Dialogue: 0,0:05:17.32,0:05:19.50,Default,,0000,0000,0000,,that cause more positive feelings.
Dialogue: 0,0:05:20.75,0:05:23.23,Default,,0000,0000,0000,,This is a common experience after serious \Nhardship
Dialogue: 0,0:05:23.23,0:05:25.05,Default,,0000,0000,0000,,like chemotherapy, for example:
Dialogue: 0,0:05:25.64,0:05:28.18,Default,,0000,0000,0000,,life can feel amazing after a crisis is \Nover
Dialogue: 0,0:05:28.18,0:05:31.90,Default,,0000,0000,0000,,the smallest things can be bottomless \Nsources of joy
Dialogue: 0,0:05:31.90,0:05:33.59,Default,,0000,0000,0000,,from being able to taste
Dialogue: 0,0:05:33.59,0:05:36.44,Default,,0000,0000,0000,,to just sitting in the sun or chatting\Nwith a friend
Dialogue: 0,0:05:36.74,0:05:41.45,Default,,0000,0000,0000,,objectively, your life is the same or\Nmaybe even slightly worse than before
Dialogue: 0,0:05:41.45,0:05:44.19,Default,,0000,0000,0000,,but your brain compares your present\Nexperiences
Dialogue: 0,0:05:44.19,0:05:46.18,Default,,0000,0000,0000,,with the times when life was bad
Dialogue: 0,0:05:46.18,0:05:48.24,Default,,0000,0000,0000,,and reacts with gratitude.
Dialogue: 0,0:05:48.89,0:05:50.13,Default,,0000,0000,0000,,So, in a nutshell
Dialogue: 0,0:05:50.13,0:05:52.13,Default,,0000,0000,0000,,gratitude refocuses your attention
Dialogue: 0,0:05:52.13,0:05:54.09,Default,,0000,0000,0000,,towards the good things you have
Dialogue: 0,0:05:54.09,0:05:56.10,Default,,0000,0000,0000,,and the consequences of this shift
Dialogue: 0,0:05:56.10,0:05:59.43,Default,,0000,0000,0000,,are better feelings and more positive\Nexperiences
Dialogue: 0,0:06:00.51,0:06:02.61,Default,,0000,0000,0000,,while it is great to know these things
Dialogue: 0,0:06:02.61,0:06:05.52,Default,,0000,0000,0000,,is there actually a way for you to feel\Nmore of it?
Dialogue: 0,0:06:06.12,0:06:09.17,Default,,0000,0000,0000,,How To Make Your Brain More Grateful?
Dialogue: 0,0:06:10.23,0:06:13.33,Default,,0000,0000,0000,,The ability to experience more or \Nless gratitude
Dialogue: 0,0:06:13.33,0:06:15.47,Default,,0000,0000,0000,,is not equally distributed
Dialogue: 0,0:06:15.75,0:06:18.43,Default,,0000,0000,0000,,you have what's known as trait gratitude
Dialogue: 0,0:06:18.43,0:06:21.66,Default,,0000,0000,0000,,that determines how much you are \Nable to feel it.
Dialogue: 0,0:06:22.66,0:06:25.84,Default,,0000,0000,0000,,It depends on your genetics, personality, \Nand culture
Dialogue: 0,0:06:25.84,0:06:28.86,Default,,0000,0000,0000,,this discovery made scientists wonder
Dialogue: 0,0:06:28.86,0:06:32.14,Default,,0000,0000,0000,,if they could design exercises that\Nchange your trait gratitude
Dialogue: 0,0:06:32.14,0:06:34.14,Default,,0000,0000,0000,,and lead to more happiness.
Dialogue: 0,0:06:34.78,0:06:37.00,Default,,0000,0000,0000,,Let's start with important caveats:
Dialogue: 0,0:06:37.00,0:06:40.54,Default,,0000,0000,0000,,It's not yet entirely clear to what\Ndegree gratitude can be trained
Dialogue: 0,0:06:40.54,0:06:42.27,Default,,0000,0000,0000,,or how long the effects last
Dialogue: 0,0:06:42.27,0:06:44.66,Default,,0000,0000,0000,,there are no magic pills for happiness
Dialogue: 0,0:06:45.08,0:06:46.45,Default,,0000,0000,0000,,Life is complicated.
Dialogue: 0,0:06:46.76,0:06:49.44,Default,,0000,0000,0000,,On some days, it feels like you're in\Ncontrol of yourself
Dialogue: 0,0:06:49.44,0:06:51.82,Default,,0000,0000,0000,,and, on others, you feel like you're not.
Dialogue: 0,0:06:52.31,0:06:53.41,Default,,0000,0000,0000,,And this is okay.
Dialogue: 0,0:06:53.89,0:06:57.54,Default,,0000,0000,0000,,Also, sometimes pursuing happiness can \Nmake you more unhappy
Dialogue: 0,0:06:57.54,0:06:59.73,Default,,0000,0000,0000,,if you put too much pressure on yourself.
Dialogue: 0,0:06:59.99,0:07:04.12,Default,,0000,0000,0000,,Gratitude should also not be seen \Nas a solution to depression
Dialogue: 0,0:07:04.36,0:07:06.41,Default,,0000,0000,0000,,or a substitute for professional help.
Dialogue: 0,0:07:06.41,0:07:08.48,Default,,0000,0000,0000,,It can only be a piece of the puzzle.
Dialogue: 0,0:07:08.77,0:07:11.11,Default,,0000,0000,0000,,It's not the solution to the puzzle\Nitself,
Dialogue: 0,0:07:11.44,0:07:15.94,Default,,0000,0000,0000,,the easiest gratitude exercise,\Nwith the most solid research behind it
Dialogue: 0,0:07:15.94,0:07:17.81,Default,,0000,0000,0000,,is gratitude journaling.
Dialogue: 0,0:07:17.81,0:07:19.80,Default,,0000,0000,0000,,It means sitting down for a few minutes,
Dialogue: 0,0:07:19.80,0:07:21.28,Default,,0000,0000,0000,,one to three times a week,
Dialogue: 0,0:07:21.28,0:07:24.27,Default,,0000,0000,0000,,and writing down five to ten things you're\Ngrateful for.
Dialogue: 0,0:07:24.47,0:07:26.33,Default,,0000,0000,0000,,It might feel weird at first,
Dialogue: 0,0:07:26.33,0:07:28.25,Default,,0000,0000,0000,,so start simply.
Dialogue: 0,0:07:28.25,0:07:30.99,Default,,0000,0000,0000,,Can you feel grateful for a little thing?
Dialogue: 0,0:07:30.99,0:07:32.53,Default,,0000,0000,0000,,Like how great coffee is,
Dialogue: 0,0:07:32.53,0:07:34.34,Default,,0000,0000,0000,,or that someone was kind to you.
Dialogue: 0,0:07:34.38,0:07:37.40,Default,,0000,0000,0000,,Can you appreciate something\Nsomeone else did for you?
Dialogue: 0,0:07:37.40,0:07:41.27,Default,,0000,0000,0000,,Can you reflect on which things or\Npeople you would miss if they were gone
Dialogue: 0,0:07:41.27,0:07:43.37,Default,,0000,0000,0000,,and be grateful that they're in your life?
Dialogue: 0,0:07:43.62,0:07:45.37,Default,,0000,0000,0000,,We're all different,
Dialogue: 0,0:07:45.37,0:07:47.38,Default,,0000,0000,0000,,so you'll know what works for you.
Dialogue: 0,0:07:47.69,0:07:48.95,Default,,0000,0000,0000,,And that's it, really.
Dialogue: 0,0:07:49.03,0:07:50.50,Default,,0000,0000,0000,,It feels almost insulting,
Dialogue: 0,0:07:50.89,0:07:53.05,Default,,0000,0000,0000,,like things shouldn't be that simple.
Dialogue: 0,0:07:53.05,0:07:54.40,Default,,0000,0000,0000,,But in numerous studies,
Dialogue: 0,0:07:54.40,0:07:56.55,Default,,0000,0000,0000,,the participants reported more happiness
Dialogue: 0,0:07:56.55,0:07:58.74,Default,,0000,0000,0000,,and a higher general life satisfaction
Dialogue: 0,0:07:58.74,0:08:01.16,Default,,0000,0000,0000,,after doing this practice for a few weeks.
Dialogue: 0,0:08:01.16,0:08:02.74,Default,,0000,0000,0000,,And, even more,
Dialogue: 0,0:08:02.74,0:08:05.28,Default,,0000,0000,0000,,studies have found changes in brain \Nactivity
Dialogue: 0,0:08:05.32,0:08:07.07,Default,,0000,0000,0000,,some months after they ended.
Dialogue: 0,0:08:07.40,0:08:11.35,Default,,0000,0000,0000,,Practicing gratitude, may be a real\Nway to reprogram yourself.
Dialogue: 0,0:08:11.96,0:08:14.98,Default,,0000,0000,0000,,This research shows that your emotions\Nare not fixed.
Dialogue: 0,0:08:16.27,0:08:18.37,Default,,0000,0000,0000,,In the end, how you experience life
Dialogue: 0,0:08:18.37,0:08:21.12,Default,,0000,0000,0000,,is a representation of what you believe\Nabout it.
Dialogue: 0,0:08:21.14,0:08:24.44,Default,,0000,0000,0000,,If you attack your core beliefs about\Nyourself and your life,
Dialogue: 0,0:08:24.44,0:08:26.78,Default,,0000,0000,0000,,you can change your thoughts and feelings,
Dialogue: 0,0:08:26.78,0:08:28.98,Default,,0000,0000,0000,,which automatically changes your behavior.
Dialogue: 0,0:08:29.33,0:08:32.97,Default,,0000,0000,0000,,It's pretty mind-blowing that something\Nas simple as self-reflection
Dialogue: 0,0:08:32.97,0:08:36.68,Default,,0000,0000,0000,,can hack the pathways in our brain\Nto fight dissatisfaction.
Dialogue: 0,0:08:37.54,0:08:40.09,Default,,0000,0000,0000,,And, if this is no reason to be more \Noptimistic
Dialogue: 0,0:08:40.09,0:08:41.26,Default,,0000,0000,0000,,what is?
Dialogue: 0,0:08:41.92,0:08:43.28,Default,,0000,0000,0000,,Being a human is hard,
Dialogue: 0,0:08:43.28,0:08:45.43,Default,,0000,0000,0000,,but it doesn't need to be as hard.
Dialogue: 0,0:08:45.99,0:08:47.75,Default,,0000,0000,0000,,And, if you actively look,
Dialogue: 0,0:08:47.75,0:08:51.18,Default,,0000,0000,0000,,you might find that your life is much\Nbetter than you thought.
Dialogue: 0,0:08:53.93,0:08:56.26,Default,,0000,0000,0000,,If you're curious and want to try \Nout gratitude,
Dialogue: 0,0:08:56.26,0:08:57.50,Default,,0000,0000,0000,,we made a thing.
Dialogue: 0,0:08:57.50,0:09:01.23,Default,,0000,0000,0000,,Please note that you don't need to buy\Nanything from anyone to practice
Dialogue: 0,0:09:01.23,0:09:04.66,Default,,0000,0000,0000,,gratitude, all you need is paper, a pen, \Nand five minutes.
Dialogue: 0,0:09:04.66,0:09:08.68,Default,,0000,0000,0000,,Having said that, we've made a Kurzgesagt\Ngratitude journal,
Dialogue: 0,0:09:08.68,0:09:10.22,Default,,0000,0000,0000,,based on studies we've read,
Dialogue: 0,0:09:10.22,0:09:11.83,Default,,0000,0000,0000,,conversations with experts,
Dialogue: 0,0:09:11.83,0:09:15.61,Default,,0000,0000,0000,,and our personal experiences with \Ngratitude over the last year.
Dialogue: 0,0:09:15.91,0:09:18.79,Default,,0000,0000,0000,,It's structured in a way that might make\Nit a bit easier
Dialogue: 0,0:09:18.79,0:09:21.26,Default,,0000,0000,0000,,to get into the habit of gratitude \Njournaling.
Dialogue: 0,0:09:21.26,0:09:24.85,Default,,0000,0000,0000,,There are short explanations and \Nreflections to mix it up
Dialogue: 0,0:09:24.85,0:09:26.74,Default,,0000,0000,0000,,and make it more interesting.
Dialogue: 0,0:09:26.74,0:09:29.05,Default,,0000,0000,0000,,We've also made it as pretty as we could.
Dialogue: 0,0:09:30.26,0:09:32.27,Default,,0000,0000,0000,,This video continues the unofficial series
Dialogue: 0,0:09:32.27,0:09:34.70,Default,,0000,0000,0000,,of more personal, introspective videos,
Dialogue: 0,0:09:34.70,0:09:38.30,Default,,0000,0000,0000,,from optimistic nihilism to loneliness\Nand now gratitude.
Dialogue: 0,0:09:38.30,0:09:40.48,Default,,0000,0000,0000,,We don't want to be a self-help channel,
Dialogue: 0,0:09:40.48,0:09:43.72,Default,,0000,0000,0000,,so we'll keep this sort of video at\Nroughly one per year.
Dialogue: 0,0:09:44.04,0:09:45.97,Default,,0000,0000,0000,,We hope they're helpful to some of you.
Dialogue: 0,0:09:46.32,0:09:47.49,Default,,0000,0000,0000,,Thank you for watching.