In this post, we’ll discuss a specific method of journaling that has been scientifically proven to improve mental and physical health (also known as the Pennebaker Method).
We’ll cover the specific protocol used and the evidence behind it, drawing on information shared by Andrew Huberman in this podcast.
The Pennebaker Method – Summarized
Here are the steps summarized in one spot:
- Choose a topic that is emotionally upsetting but that you feel you can handle writing about.
- Write on four consecutive days a week – but writing once a week on different days is fine.
- Journal for at least 15 – 30 minutes in each session. You can write by hand or by typing on a computer (it has no impact on the benefits).
- Write continuously, try not to edit your thoughts and words, and let things come to you as you’re journaling – if you’re not used to writing this way it can take a bit of practice.
- Keep in mind:
- You’re writing for your eyes only. Don’t force yourself to write about something you feel you can’t handle yet. Sometimes writing about these events can bring up emotions that can make you feel sad, depressed, or anxious but this isn’t a bad thing and these emotions will be temporary.
A Guide To The Pennebaker Method of Journaling
The Pennabaker method is not like writing in a diary, and it’s not like other forms of journaling where you focus on positive memories (like gratitude journaling). You are specifically focusing on more negative and challenging situations.
Step 1: Choose a Topic to Write About
Generally, Pennebaker recommends selecting the most challenging experience you’re currently dealing with, something that is both extremely important and personal.
Examples include: splitting up with a life partner, unemployment, dealing with the loss of a loved one, or any event that is causing you significant emotional and physical stress. You do not have to write about the same event every time you journal if you don’t feel like it.
The instructions provided by Pennebaker included:
- Write about something you’ve been thinking about or worrying about too much.
- Write about something you’ve been dreaming about at night OR something that you feel is affecting your life in an unhealthy way – either internally OR externally (creating ruminating thoughts, affecting your ability to calm down, or otherwise having a significant emotional impact on your life).
- Write about an experience in your life that was extremely challenging.
Step 2: Length and Frequency of Journaling
Pennebaker recommends writing continuously for 15 – 30 minutes for four consecutive days a week. Huberman states that there are variations of this program where people have found success journaling just one day a week on different days each week.
So, you can go for 15 – 30 minutes of journaling on four consecutive days or try doing it once or twice a week to get a feel for what works best.
The most important thing is that the journaling is done for at least 15 minutes.
Step 3: Write Continuously
Continuous writing, which is sometimes referred to as stream-of-consciousness writing, is where you write without stopping or pausing. It does not matter if you write by hand or type out the words on a computer.
The key is to not worry about spelling or correct grammar – even if you repeat the same thing over and over again, it’s fine. The trick is learning to not try to edit or correct your words and thoughts as you do your 15 – 30 minutes of journaling.
There’s a bit of a knack to this and it can take some practice to get used to writing this way.
Step 4: Things to Consider
Firstly, when journaling you are writing for yourself and only yourself, do not be concerned about anything that comes out on the page. It’s all part of the magic of the process, if you’re scared of anyone finding your journal it is fine to throw away or destroy what you’ve written.
Secondly, if something is too painful to write about, do not write about it yet. Pick something you can handle now.
Thirdly, you might find that after your journaling you feel sad or depressed – this is especially true if you’re new to journaling. Don’t feel bad, this is not a bad sign, as you are simply digging at emotions that have been repressed. These emotions are temporary and can last a few minutes to a few hours.
It may be beneficial to allocate some time after your journaling session to reflect on anything that has come up that perhaps took you by surprise. You are capturing lots of thoughts and feelings when you journal like this.
Why Does The Pennebaker Method Work?
James Pennebaker & Co. meticulously recorded and researched the effects starting in 1986. As mentioned, he looked at children, adults, the general population, students, and army veterans, to test whether this journaling has wide-ranging applications.
The Science-Backed Benefits of The Pennebaker Method
For starters the studies looking into the benefits of the Pennebaker method control by having subjects use conventional forms of journaling (like writing for 15-30 minutes about their day).
The results when comparing Pennebaker journaling against conventional journaling show that the former has a host of statistically significant benefits.
Benefit #1: Pennebaker Journaling Can Reduce Symptoms of Anxiety and Depression
This randomized controlled trial study from 2007 showed that Pennebaker journaling can be as effective as Cognitive Behavioral Therapy (CBT) for lowering the risk of depression in young adults.
Another study from 2012 showed that Pennebaker journaling can be good for symptoms of anxiety (this specific study focused on a group of people suffering from multiple sclerosis).
This 2014 study showed that people who journaled following the guidelines of the Pennebaker method experienced a reduction in anxiety after a follow-up 3 months later – but interestingly enough the participants who didn’t journal according to the Pennebaker saw no effect to an increased effect in anxiety.
Benefit #2: Pennebaker Journaling Can Increase Immune System Function
Journaling about highly negative emotional experiences (AKA Pennebaker’s method) can impact the immune system positively.
This study in 2004 showed that patients infected with a viral load showed increased CD4+ lymphocyte counts, and these results are replicated numerous times across numerous different laboratories and studies.
Benefit #3: Pennebaker Journaling Increases Memory and Improves Prefrontal Cortex Function
Huberman states that many of the key mental benefits of Pennebaker Journaling are due to neuroplasticity. Traumatic events normally reduce prefrontal activity and instead increase activity in other areas of the brain.
This study from 2019 showed that writing about past failures or negative experiences (which is key to Pennebaker Journaling) resulted in more activity in the mid-cingulate cortex (an area that processes negative emotions).
It was also linked to improved memory and later on better performance on a paired-associate word learning task.
Huberman also states that being truthful increases prefrontal cortex activity, whereas lying and deception decrease it. This is not necessarily just talking about the facts of an event – which are not always certain – but truthfulness about what you’re experiencing.
Roundup
Pennebaker’s style of journaling has a considerable body of high-quality peer-reviewed research behind it that suggests it is an invaluable tool that anyone can use to help deal with stressful and deeply personal problems.
While the effects aren’t fully understood, it’s clear that a host of beneficial physical and mental changes happen as a result of the somewhat regular practice of this particular style of journaling.
Andrew Huberman is doing a 4-week challenge with his fellow Twitter (or X) followers. If you’re reading this later in the year it might be worthwhile to start your own 4 week challenge.
Further Reading
Check out the articles below for more Andrew Huberman content.
Recommendations and Routines:
- Andrew Huberman Book Recommendations – 27 He Recommends & Why
- Andrew Huberman Diet and Routine – What He Eats & Why
- Andrew Huberman Supplements List (with Dosage)
