Today’s post is a follow up to Thursday’s post titled Words on Paper. That post alone should suffice in convincing you why writing is important. But what about a simple getting started protocol with the greatest positive impact on your life?
Dr. Andrew Huberman (and Dr. James Pennebaker of UT Austin) to the rescue!
First, Dr. Huberman has an excellent podcast going deep on the protocol and much more that I recommend here.
The actual protocol we all should do is this:
15 minutes for 1 day per week, for 4 weeks total. The key is to write about a “a stressful, traumatic or emotional experience” (Therapeutic Journaling, Mirgain, 2016) during the 15 minutes each session.
Many tend to write of the VA when it comes to true medical / mental wellness assistance. But they did publish this excellent article on Therapeutic Journaling. Dr. Huberman directly references this paper on his website discussing the protocol.
Regardless of your opinion on the VA, they provided excellent examples of who can benefit:
with specific life circumstances, including: Break-up with life partner, Death of loved one, Unemployment, Natural disaster, General stressful events
These are just examples, but truly everyone can benefit. Everyone on Earth has experienced trauma, whether it be “Big T” or “little t” trauma.
Dr. Peter Attia sums it up well in his book Outlive, 2023:
Trauma generally falls into five categories: (1) abuse (physical or sexual, but also emotional or spiritual); (2) neglect; (3) abandonment; (4) enmeshment (the blurring of boundaries between adults and children); and (5) witnessing tragic events. Most of the things that wound children fit into these five categories.
Trauma is a pretty loaded word, and the therapists at the Bridge were careful to explain that there can be “big-T” trauma or “little-t” traumas. Being a victim of rape would qualify as big-T trauma, while having an alcoholic parent might subject a child to a host of little-t traumas. But in large enough doses over a long enough time, little-t traumas can shape a person’s life just as much as one major terrible event.
Now, I don’t say everyone has experienced trauma to makes us all into victims. Quite the opposite, actually. I mention it because likely all of us have seen or experienced some form of it, which gives us a base to write from. As writing is the ultimate form of thinking, this allows us to work through issues that may exist subconsciously, that can shape our lives whether we know it or not. The entire point of the protocol is “to come to a deeper understanding about ourselves, with a different perspective on these difficulties (2)”.
Back to the actual protocol, you have the flexibility to choose whether to write about the same topic each day or a different topic. The key is to pick topics that are extremely personal and important to you. This could involve continuing to explore different facets of a single event or situation, or shifting to different events or experiences on each of the four days. What's important is to engage deeply with the emotions and thoughts connected to these experiences, which can help in processing them more effectively.
An example could be as simple as something I’m dealing with right now, such as whether to take a job offer or not. Or it could be a breakup (no matter how recent), any major life event, or something weighing heavily on you. The bottom line - think deeply, and write, consistently.
A couple extra notes from the VA paper:
It is shown to be more effective to write for 4 consecutive days than 1 day per week for 4 weeks. Either method works, so choose what’s best for you.
You should keep it private to you: “It is important to note that expressive writing can trigger a sense of shame and embarrassment when someone else reads the writing and can cause resistance to writing down negative thoughts and feelings. In these cases and often in general, it is recommended that the writing remain confidential (2)”
It is not uncommon to experience sadness following the session: “It is common for people to feel somewhat saddened or depressed after writing, especially on the first day or two (2).” You may experience none or some for minutes or a longer period following each session.
Despite the above point, this the Pennebaker Protocol is shown to improve physical psychological health with specific benefits including: Emotional and Physical Health, Psychological Well-being, Self-Understanding and Clarity, Coping and Recovery, and Access and Ease of Use
So how should you actually write? It really doesn’t matter. It could be a literal pen and paper, the notes app on your phone, a word doc, google docs, or Obsidian. One of you asked for a how-to on using Obsidian, which is basically just a next-level notes app (for nerds).
The reason I recommend Obsidian is simple - it fills that nerdy OCD void in my brain where I get to use cool, secure tech that also allows me to organize in files and link things together to my brain’s content.
It is also completely free to use on Windows, Mac, IOS, and Android, unless you sign up for Obsidian sync. I do not pay for anything. It is best if you can host it in a cloud environment which shares files and updates between your computer and phone. For example, I can write on my Mac, it is stored on ICloud, which then automatically updates the files on Obsidian on my IPhone, and vice versa. This is not mandatory, and you can just as easily get all the benefits without syncing between devices and just choosing a laptop or phone.
They even have this great explanation in their beginner’s guide:
I really think the best way to use Obsidian is to download and start writing, then google when you have questions. Of course you can always DM me on instagram, but I’ll probably just google it anyway. Most things are fairly simple, but it can get pretty complex. Ignore anyone selling ridiculous guides online, they are a waste of money. If you really want to nerd out, you can watch this 37 minute breakdown on the Zettelkasten method in Obsidian (I did it on a bike).
That’s all for today. Have a great Sunday.
Cheers.
Sources:
A Science-Supported Journaling Protocol to Improve Mental & Physical Health, Huberman Lab Podcast, 2023
Therapeutic Journaling, Mirgain, 2016, VA Whole Health Library
Outlive, The Science & Art of Longevity, Peter Attia, MD, 2023
DISCLAIMER
This is not Legal, Medical, or Financial advice. Please consult a medical professional before starting any workout program, diet plan, or supplement protocol.
Great article, who would've thought writing would be this beneficial?