Expressive writing research and effects

Are you overthinking…or under-processing? What if reflection was the missing piece to becoming (and receiving) everything you’ve ever wanted?

Today, Tara Schuster returns to the Expanded Podcast to explore one of the most impactful healing modalities there is: journaling. Her latest book, This Journal F*cking Works, offers a science-backed and historical look at why journaling is so powerful, woven together with humor and Tara’s own journey of rewriting internal narratives to break free from toxic, repetitive thought loops. It’s an invitation to start “DMing with your soul” and to open up neural pathways of self-understanding, emotional processing, and healing.

Jessica and Tara unpack why ritual matters. Not everything is about maximizing habits, productivity, or “doing it right.” Real transformation often comes from giving your brain space to process lived experience: to be honest, imperfect, and fully human. With this outlook, journaling becomes a bridge between science and intuition, seamlessly supporting your own TBM and personal growth practice.

This conversation is for anyone who feels stuck in mental loops, wants a grounded and research-backed way to connect more deeply with intuition, and yearns to understand who they are at their core.

**Trigger warning: Discussion of self-harm and abusive family dynamics at 00:07:10 through 00:09:28**

Find the complete show notes here -> https://tobemagnetic.com/expanded-podcast

Resources: 

Return to Magic - 15 Day Manifestation Challenge

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The Pathway Membership gives you unlimited access to all of our manifestation workshops—including How to Manifest, Unblocking Your Inner Child, Shadow, Love, Money, Rock Bottoms, Ruts, and Energetic Updates —plus 70+ self-hypnosis tracks designed to unlock your full potential.

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In this episode we talk about:

• Tara’s personal journey and initial skepticism with the effectiveness of journaling
• Why “thinking harder” doesn’t always lead to clarity, and how writing helps the mind complete emotional cycles
• The difference between habits that automate and rituals that animate
• How rituals create meaning, presence, and emotional range
• Why writing by hand deepens comprehension and self-awareness
• The power of naming emotions without storytelling and how journaling builds self-trust over time
• Why clarity often comes after discomfort, not before
• Using journaling to track energy, not just emotions
• How to approach journaling without shame or perfectionism
• Why falling off a practice isn’t failure—it’s proof you care
• How writing reconnects you to your intuition in a distracted world

Mentioned In the Episode: 

• Join Tara’s free 14 day journaling challenge!
• This Journal F*cking Works: The Science, Ritual, and Art of Journaling
• Expanded x Ep. 288 - How To Build High Self-Worth: The Process with Tara Schuster
• The Ritual Effect by Michael Norton
• Expanded x Ep. 99: Dr. Tara Swart on Neuroplasticity and Manifestation
• Expanded x Ep. 206 - EXPLAINED Aligned Action with Dr. Tara Swart
• Expanded x Ep. 376 - Dr. Tara Swart on Signs from the Other Side: Love, Loss, and Connection Beyond Death
• Expanded x Ep. 176 - Elise Loehnen - Getting Back into Balance & Finding Expansion
• Expanded x Ep. 252 - When Will You Be Good Enough? - The Price Women Pay To Be Good - Elise Loehnen
• Expanded x Ep. 371 - How to Reframe Jealousy and Step Into Your Power with Elise Loehnen
• The Artist’s Way by Julia Cameron
• Dr. Jennifer Freed on IG
• Watch our full-length video episodes on Youtube!
• Find our Return to Magic Challenge plus all our workshops and all workshops mentioned inside our Pathway Membership! (Including the Return to Magic Challenge, Surrender DI Playlist, Validation DI, and Worst Case Scenario DI)

Connect with Tara Schuster

• This Journal F*cking Works: The Science, Ritual, and Art of Journaling
• Join Tara’s free 14 day journaling challenge!
• Connect on IG @Taraschuster
• Substack @taraschuster
• Check out her other books Glow in the Fucking Dark and Buy Yourself the Fucking Lilies

HOW TO MANIFEST by Lacy Phillips 

(with exercises by Jessica Gill)

Available now!

The Expanded Podcast, from To Be Magnetic™ (TBM), is the leading manifestation podcast rooted in neuroscience, psychology, and energetics. Hosted by TBM’s Chief Content Officer Jessica Gill, with monthly appearances from founder Lacy Phillips, Expanded is where science and the mystical meet to help you manifest in the most grounded, practical, and life-changing way.

At TBM, we’ve redefined manifestation through Neural Manifestation™—our proven, science-backed method developed with neuroscientist Dr. Tara Swart. This process helps you reprogram limiting beliefs at the subconscious level so you can create the life most aligned with your authenticity.

Each week, we take you inside the TBM practice to help you expand your subconscious to believe what you desire is possible. Through expert interviews, thought leader conversations, TBM teachings, and real member success stories, you’ll learn how to:
 – Rewire your subconscious mind and step into your worth
 – Heal your inner child and integrate shadow work
 – Set boundaries, strengthen intuition, and reclaim self-worth
 – Manifest relationships, careers, abundance, and experiences that align with your true self

With over than 40 million downloads and a global community in over 100 countries, Expanded has become the gold standard in manifestation content. Think of it as your weekly practice for expanding your mind, believing what you want is possible, and manifesting the life you’re meant to live.

Past guests include leading voices such as Mel Robbins, Lewis Howes, Jenna Zoe, Martha Beck, Dr. Joe Dispenza, Dr. Gabor Maté, Mark Groves, and Brianna Wiest.

Where To Find Us!

• @tobemagnetic (IG)
• @Lacyannephillips
• Lacy Launched a Substack! - By Candlelight - Join Here
• @Jessicaashleygill
• @tobemagnetic (youtube)
• @expandedpodcast