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Journaling

Also known as: writing practice, morning pages

AAdequate Evidence2 studies referenced

Regular writing practice for stress processing, goal clarity, and emotional regulation.

Duration

10-15 minutes

Frequency

Daily

Equipment

Notebook, Pen

How to do it

  1. 1Write for 10-15 minutes
  2. 2Options: gratitude journal, stream of consciousness, goal setting
  3. 3Handwriting may be more effective than typing
  4. 4Consistency matters more than length

Safety notes

If processing trauma, consider doing so with a therapist.

Protocols featuring this habit

Stress Resilience ProtocolAAdequate Evidence

Studies on Journaling (2)

1.

Effects of writing about stressful experiences on symptom reduction in patients with asthma or rheumatoid arthritis

Smyth JM, et al. (1999) · JAMA · n=112

RCTPubMedDOI
2.

Emotional and physical health benefits of expressive writing

Baikie KA, Wilhelm K (2005) · Adv Psychiatr Treat

ReviewPubMed

Health domains

Mental health & wellbeingStress management

ProtocolEngine provides general health information based on published research. This is not medical advice. Consult a healthcare professional before starting any supplement or health protocol.