Expressive Writing Template: Write It Out for 15 Minutes
Expressive writing is one of the most studied writing exercises. You write continuously for 15 to 20 minutes about your deepest thoughts and feelings on something that's weighing on you, ideally over a few days, then note what you see now.
Based on expressive writing research (Pennebaker's method). See the sources
Fill it in here
- What do you see now that you didn't before?
Start writing and you can save it to Brain Dump as a note.
When to use it
- Something difficult keeps occupying your mind
- After a stressful event or a big change
- When talking about it isn't an option yet
What it's based on
Expressive writing asks you to write your deepest thoughts and feelings about something difficult for 15 to 20 minutes, ideally over a few days. It's one of the most studied writing exercises; the average benefit is small, and it can feel worse right after.
Research-backed
Built on a technique that's been tested in published studies. The sources below say how strong that evidence is.
Can feel worse right after writing. Not a substitute for support if you're struggling.
Sources
How to use it well
Set a timer for 15 to 20 minutes and write without stopping
Go deep: what happened, how you feel, why it matters to you
Ignore spelling and grammar. Nobody else will read it
Repeat on three or four days if it helps
FAQ
Across 146 studies the average benefit was small, and some people feel worse right after writing. It isn't a substitute for support if you're struggling.
It's a specific kind of journaling: timed, continuous, and about one difficult thing, rather than a daily log.
Keep it in Brain Dump
Start a note from this template in your browser, or on iPhone, iPad and Mac. It's there whenever you need it again.
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