Summer Journaling Camp
2 Weeks - July 12-26
15 minutes a day to reignite a life-changing habit.
Join for daily prompts, supportive live sessions, a warm and welcoming group, and a private podcast — all designed to get you into the groove of a rewarding personal writing practice.
free tool - check out my favorite way to journal
Try out one of my favorite journaling approaches: Writing in Dialogue
All you need is 10 minutes and paper. I've even included an audio guide.
Ring, Ring... Your Inner Wisdom is Calling
the science of journaling
Why Journal?
Journaling — writing for your own eyes only — is a powerful, immediately accessible practice that has been shown to substantially improve both mental and physical health with just a few brief (10-15 minute) sessions per week.
In addition to:
- reducing stress
- improving problem-solving
- lessening symptoms of depression and anxiety
Journaling also initiates a cascade of health-promoting processes that:
- reduce inflammation
- improve immune function
- and even relieve symptoms of high blood pressure, asthma, and rheumatoid arthritis.
Anyone can unlock these benefits with just a pen and paper.
Your journaling instructor
Hosted by Elisabeth Andrews, MPH, bringing 30 years of journaling knowledge and more than 20 years as a wellness educator and yoga teacher. I am also a seasoned science writer and editor who has dedicated my career to helping brilliant thinkers improve the clarity of their writing.
more journaling resources
The Navel Gazette
Get the latest journaling news, events, and suggestions from my Substack, The Navel Gazette.
Top posts:
Join me on this omphaloskeptic journey as we contemplate the wonders within.
Five myth-busting exercises you can try right now
❌ Myth 1: You need to be a good writer.
Most of us were trained to write in order to be evaluated. But journaling is not about composition. You don’t need to “write well” in order to journal, any more than you need public speaking skills to have an intimate conversation.
If you can send a text — heck, if you can have a thought — you can journal.
✅ TRY THIS: Open your journal and start with the phrase, “Lately I’ve been thinking … ” and finish the sentence with whatever pops into your mind.
❌ Myth 2: You must journal every day.
The research on the health benefits of journaling (and there is tons of it, starting with James Pennebaker’s work in the 1980s) generally centers on protocols of around 15 minutes, 3 days a week.
But even once will benefit you. Just like one stroll can lift your energy, one round of breath work can calm your nerves, and one heart-to-heart can strengthen a relationship, a single page of journaling can offer insight that opens new possibilities.
✅ TRY THIS: Free-write one page that starts with “I’m interested in journaling because …”
❌ Myth 3: Journaling is only for dealing with major issues or trauma.
Early research on journaling did focus on writing about traumatic experiences, finding the practice extremely beneficial for processing and healing. However, more recent research has examined “Positive Affect Journaling” — writing about positive emotions and memories — with similar results. The improvements in health and wellbeing appear to be linked to honest self-communication, regardless of the topic or emotion you are writing about.
✅ TRY THIS: Write about some tiny, seemingly insignificant thing you noticed today.
❌ Myth 4: Journaling is time-consuming.
Even five minutes can bring a shift. For a short increment, I love a list. “Things I’m grateful for” is a classic, but you could take this format in any direction.
✅ TRY THIS: For five minutes, list your favorite places, top ten wishes, books or movies that stuck with you, or reasons why you love your best friend.
❌ Myth 5: Journal entries must always be detailed and deep.
I'm a big fan of journaling small-talk, especially for beginners. What if you approached your journal as a new acquaintance with the potential to become a dear friend? Imagine what you might share with someone you just met whose energy is caring, warm, and open.
✅ TRY THIS: Write a brief introduction to you-as-you-are-today. Where do you live? With whom? How do you spend your days? What are your main activities and projects?