Prioritizing our mental and physical health has become more crucial than ever, and one way to improve both only takes 15 minutes a day: daily expressive writing. The key is using pen and paper, not your computer or the notes app on your phone. Pen and paper. These brief sessions, using a pen and paper, can have profound effects on our overall health.
When you write every day with a pen and paper, you can improve your memory and recall, boost your academic and professional performance, and even experience better social interactions. Studies aggregated by Cambridge University — those focused specifically on daily expressive writing using pen and paper — shed additional light on the benefits of incorporating daily writing into our lives.
The Mental Health Benefits
1. Stress Reduction: When you put pen to paper, you externalize your thoughts and emotions, making them easier to process. More than one study cited by Cambridge University reports lower levels of stress and anxiety in participants. Results indicate the simple act of writing releases pent-up tension, leading to a calmer, less chaotic state of mind.
2. Improved Emotional Well-being: Daily writing prompts that encourage self reflection can lead to deeper understanding of where your thoughts and feelings originate. Your journal becomes a valuable tool for managing your emotions and could lead to improved emotional regulation and a greater sense of self-awareness.
3. Enhanced Creativity: Regular writing sessions can also boost your creativity. The physical motions of writing engage your brain’s creative centers and encourage the development of new ideas and perspectives. It can be a gateway to exploring new hobbies, interests, and even career paths.
The Physical Health Benefits
1. Reduced Blood Pressure: High stress levels are linked to increased blood pressure, which can lead to various health issues. Cambridge University’s research has shown that daily writing can contribute to a significant reduction in blood pressure over time.
2. Improved Sleep: Restorative sleep is critical for our mental and physical health. Insomnia and disrupted sleep patterns can stem from racing thoughts and unresolved stress. By addressing these concerns through daily writing, you might enjoy better sleep quality and increase the amount of time you are asleep.
3. Fewer doctor appointments: Because daily writing can have such a positive impact on your physical health, you may not need to visit your doctor as often. Less frequent appointments save you time and money, and who doesn’t want that?
Writing in Community Makes a Difference
Moment of total honesty: I really dislike journaling. I won’t do it on my own, but writing every day with our morning writing group has made all the difference. My day simply doesn’t begin properly until I’ve spent time in community with my writing room besties.
We’ve already established that personal journaling offers significant benefits, and engaging in a writing community amplifies these advantages. Group writing sessions provide a sense of camaraderie and shared experience we miss when we go it alone. We’ve also developed a real sense of belonging because of what we share together during our sessions.
Incorporate Writing into Your Schedule
Make writing an essential part of your daily schedule by following one or more of the following tips:
1. Set Aside Dedicated Time: Give yourself 15 to 20 minutes at the same time every day to write. This can be in the morning to start your day with clarity or in the evening to unwind and reflect.
2. Create a Writing Ritual: Establish a ritual around your writing practice. Maybe you have a special notebook and pen, you light a candle, or you sip tea from a specific mug. When you create certain habits around writing, you signal your brain that it’s time to relax and focus.
3. Join a Writing Group: I host 30-minute writing sessions at 8 a.m. CST Monday – Thursday, and I cannot stress enough the positive difference it has made in my life. If you are interested in joining us, register using this Zoom link, and save the confirmation email you receive. We use the same link every day.
Final thoughts
If our thoughts are clogged with negativity and our emotions are jumbling all over the place, we can’t possibly operate at peak performance either mentally or physically. Our cells eavesdrop on our thoughts and emotions, and medical studies have shown time and again this is true, which is why depression shows up as that persistent knot in your shoulder and anxiety is a troubled digestive track.
Writing, specifically with a pen and paper, has too many mental and physical health benefits to ignore. So, what are you waiting for? I’d love to see you in our writing group! Register here.