Writing Protocol

Andrew Huberman discusses a specific writing protocol designed to improve mental and physical health by exploring stressful or traumatic experiences through writing. This protocol involves writing about such experiences for 15 to 30 minutes across four sessions, which can be consecutive or spread across a month. Users are encouraged to include facts about the experience, the emotions felt during and after the event, and any associations that come to mind. This method, supported by significant research, has shown to have long-lasting positive effects on mental and physical health, including improvements in conditions like anxiety, depression, and even immune function 1 2 3.

It's important to start with less traumatic events if unsure about handling intense emotions. Huberman emphasizes the personal nature of this exercise—it is generally meant for the writer's eyes only. Sharing should ideally be with a professional to avoid causing distress to others. This protocol can lead to immediate emotional upheaval, so it’s advisable to ensure there's emotional support or coping strategies available after writing 4.

This writing exercise is unique compared to other forms of journaling like gratitude journaling or autobiographical diary entries. The focus here is specifically on processing and making sense of negative experiences, which is distinct from other journaling methods that may focus on daily updates or expressions of gratitude 5.