A Science-Supported Journaling Protocol to Improve Mental & Physical Health

In this episode, I explain a specific writing protocol shown in hundreds of scientific studies to significantly improve immediate and long-term health. I explain how to implement this specific protocol, which takes only four days and 15-30 minutes per day. I also explain the mechanism for how the four-day writing protocol affects neuroplasticity (brain rewiring) and brain function in the short and long term. I explain how these brain changes positively impact our physical health, including our system’s immune function and thus our ability to combat infections, improve sleep, reduce feelings of physical and emotional pain, lower anxiety, and bring about healing from traumas. This episode ought to be of interest to anyone seeking better mental and/or physical health through the use of brief yet highly effective science-supported protocols. Thank you to our sponsors AG1: LMNT: Eight Sleep: Waking Up: InsideTracker: Momentous: Social & Website Instagram: Threads: @hubermanlab Twitter: Facebook: TikTok: @hubermanlab LinkedIn: Website: Newsletter: Articles Confronting a traumatic event: toward an understanding of inhibition and disease: Natural emotion vocabularies as windows on distress and well-being: Disclosure of traumas and immune function: Health implications for psychotherapy: Putting Feelings Into Words: Increasing honesty in humans with noninvasive brain stimulation: The β1-adrenergic receptor links sympathetic nerves to T cell exhaustion: Writing About Emotional Experiences as a Therapeutic Process: Brain and body are more intertwined than we knew: Therapeutic Journaling: Books Opening Up by Writing It Down: How Expressive Writing Improves Health and Eases Emotional Pain: Trauma: The Invisible Epidemic: How Trauma Works and How We Can Heal From It: Other Resources Dr. James Pennebaker: Dr. Paul Conti: Therapy, Treating Trauma & Other Life Challenges (Huberman Lab episode): Guest Series | Dr. Paul Conti: How to Understand & Assess Your Mental Health (Huberman Lab episode): Science of Social Bonding in Family, Friendship & Romantic Love (Huberman Lab episode): Using Your Nervous System to Enhance Your Immune System (Huberman Lab episode): Tools for Managing Stress & Anxiety (Huberman Lab episode): Timestamps 00:00:00 Journaling Protocol for Mental & Physical Health 00:03:06 Sponsors: LMNT, Eight Sleep & Waking Up 00:07:16 Journaling & Confronting Traumatic Events 00:11:25 Tool: Expressive Writing 00:14:38 Morning Notes, Gratitude Journaling, Diary Journaling 00:18:00 Tool: Consecutive Writing Bouts; Trauma Definition 00:24:38 Low Expressors vs. High Expressors 00:29:29 Tools: Language, Vocabulary & Emotion; Analyzing Writing 00:35:02 Tool: Writing Session Tips 00:39:31 Sponsor: AG1 00:41:02 Positive Mental & Physical Benefits 00:46:45 Expressive Writing & Immune Function; Brain-Body Connection 00:57:02 Sponsor: InsideTracker 00:58:10 Neuroplasticity, Prefrontal Cortex & Subcortical Structures 01:05:00 Structured Writing, Trauma & Narratives; Truth-Telling 01:08:56 Neuroplasticity, Truth-Telling & Relief from Trauma 01:15:32 Honesty, Brain Activity & Narratives 01:22:01 Overcoming Trauma & the Brain; Stress, Emotions & Honesty 01:26:41 Expressive Writing Protocol & Benefits 01:36:16 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter #HubermanLab #Science #Journaling Title Card Photo Credit: Mike Blabac - Disclaimer: