The Case for Journaling
As technology has grown and moved into a variety of places in our life, there has been a dramatic decrease in the amount of time we take to physically write out our feelings in a journal.
Dr. James Pennebaker wrote about this impact in 1997, when he published this article, Writing about Emotional Experiences as a Therapeutic Process. (You can access a PDF of the article by clicking on the title.) Since then, there have been studies that have demonstrated that expressive writing can lead to:
Fewer physical symptoms (headaches, stomach issues, muscle tension)
Better sleep
Reduced doctor visits
Improved immune function
This happens because writing lowers the body’s stress response — like the calming effect of sharing with a trusted friend, coach, or counselor.
Pennebaker’s article has led to a format that is well-established for expressive journaling called the “3×20 Method.” Where you write three times a week for 20 minutes. Here are four tips to help get you started:
Pick a topic you care about (stress, a goal, a challenge, a success).
Write without stopping — no editing, no worrying about spelling.
Reflect on what you learned or what you need next.
Keep your writing private unless you choose to share it.
If 20 minutes seems too steep for you, start by having a pen and paper out, then write a sentence. Gradually increase to two minutes. Once you get started, the rest will take care of itself.
Keep Competing.