Train journaling 4 days

The journaling protocol recommended by Andrew Huberman involves writing for 15 to 30 minutes about the most difficult experience in your life. This should be done four times, ideally over four consecutive days, but it can be spread out over a month if preferred. The goal is to delve deeply into these experiences to release stored stress and emotions, offering long-lasting benefits for mental and physical health. This method, based on the work of James Pennebaker, is supported by over 200 peer-reviewed studies showing positive effects such as improved immune function and reduced symptoms of depression and PTSD 1 2.

This expressive writing technique contrasts with standard journaling or gratitude journaling by focusing on challenging experiences rather than daily events or positives. You should be prepared for a potentially intense emotional journey and ensure you have time for emotional recovery after each session. It's also advised not to do these writing sessions right before sleep due to their potentially distressing nature 3 4.