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A Science-Supported Journaling Protocol to Improve Mental & Physical Health
Huberman Lab
Journaling Protocol for Processing Negative Experiences
The journaling protocol involves writing about a personal upsetting experience, exploring deep emotions and thoughts related to the experience, and making connections to childhood, relationships, career, and schooling. The process also includes reflecting on who one has become as a result of the experience and who one aspires to be. Even though not everyone has had a traumatic experience, everyone has experienced major conflicts or stressors and can write about the most dramatic or stressful experience they've had. Subjects are given a few minutes to think about what they want to write and then start writing for 15 to 30 minutes.
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