Write continuously for 15-30 minutes about your deepest emotions and thoughts related to the most upsetting or traumatic experience in your life, including facts, current/past emotions, and any associations. Repeat this for a total of four sessions, either on consecutive days or once a week for four weeks, to significantly improve mental and physical health by increasing prefrontal cortex activity and narrative coherence.
Accurately and truthfully report your experiences, especially stressful or traumatic ones, to the best of your ability. This practice increases activity and neuroplasticity in the prefrontal cortex, which helps regulate subcortical structures, leading to a more coherent understanding of events and improved mental and physical well-being.
Dissolve one packet of Element (sodium, magnesium, potassium without sugar) in 16-32 ounces of water upon waking and during physical exercise. This ensures proper hydration and adequate electrolytes, which are critical for optimal brain and body function and vital for cell and neuron activity.
Engage in meditation, mindfulness training, yoga nidra, or non-sleep deep rest (NSDR) sessions, even for short durations like 10 minutes. These practices can greatly restore cognitive and physical energy, place the brain and body into different states, and enhance understanding of consciousness.
After completing the four journaling sessions, wait at least a week, then reread your entries. Circle words reflecting negative emotional states and square words reflecting positive states to observe shifts in language use and increased narrative coherence over time.
After each 15-30 minute journaling session, allocate 5 to 15 minutes of quiet time to settle down and regain composure before transitioning back into daily activities. This helps reset your autonomic system after engaging with distressing memories.
If the journaling protocol seems too intense, begin by writing about a very stressful or traumatic event that is not the absolute most traumatic in your life. This allows you to sample the protocol and gauge your tolerance before tackling the most difficult experiences.
Keep your journaling entries private, as they are for your eyes only, and you are welcome to tear up or delete the document afterward. Sharing highly stressful or traumatic content can potentially cause distress or ’third-hand trauma’ to listeners.
While the protocol can be done on four consecutive days, it is equally effective to spread the four writing sessions across a month (e.g., once a week). Choose the frequency that best suits your emotional commitment and personal preference.
Investigate supplements for improving sleep, hormone support, or enhancing focus, as many individuals report significant benefits. Consult resources like livemomentous.com/Huberman for more information.
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