I would like to start journaling. Can you give me guidelines about it?


Journaling can be a powerful tool for processing difficult experiences and improving mental and physical health. Here are some guidelines outlined by :

  1. Writing Intensity and Duration: Journaling in this context is intense and may not feel good initially. Expect to write about very negative or difficult experiences for 15-30 minutes in one sitting. After writing, allow 5-15 minutes to calm down and recompose yourself before resuming daily activities 1.

  2. Frequency: The original protocol involved writing about the same difficult experience for 15-30 minutes on four consecutive days. Variations have included writing once a week about the same experience for four weeks 2.

  3. Content Guidelines: Include facts about the experience, emotions felt at that time and now, and any links or associations you make between the experience and your life today or plans for the future. The idea is to put these narratives onto paper to work through them 3.

    Transformative Journaling

    Discover the power of transformative journaling as Andrew Huberman explains the research behind this unique writing protocol. Learn how to navigate the emotional challenges and incorporate quiet time for self-reflection to maximize the positive impact on your mental and physical well-being.

    Huberman Lab

    A Science-Supported Journaling Protocol to Improve Mental & Physical Health
  4. Approach: The writing is for you, not meant for others to read. It should be honest and uncensored, focusing on your deepest emotions and thoughts related to the most upsetting or stressful experiences in your life 4.

Remember, this form of journaling is a short-term, intense protocol, designed to help you process and perhaps transmute negative experiences into positive learning 2. It's recommended to be cautious and considerate about when and how you engage in this activity due to its emotive nature.