What is the intense journaling protocol?

The Intense Journaling Protocol, as discussed by Andrew Hubberman, involves writing about a difficult or traumatic experience repeatedly over a set period, such as once a week for four weeks. Each session lasts between 15 and 30 minutes. The aim is to delve into the details of the experience, including emotions and reflections, to facilitate emotional and cognitive processing.

This form of writing is found to be particularly potent due to its intensity. Huberman emphasizes the connection between the emotional depth of the writing and its therapeutic effects, such as enhancing neuroplasticity—the brain's ability to reorganize itself by forming new neural connections—and improving mental and physical health. It's noted that this protocol can lead to long-lasting benefits and is critical in addressing stored traumas or major stressors in the nervous system.

Moreover, flexibility is a key aspect of this protocol. The writing can be spread out across different days within a month or completed in consecutive days, depending on personal preference and emotional resilience. It is important, however, to remain consistent with the event discussed and to allow for genuine emotional expression without concern for grammar or coherence. The process is described as emotionally challenging but significantly beneficial in dealing with traumatic memories and fostering personal growth1 2 3.