Write It Out
Four days of writing about what's on your mind, then a short evening note.
For people coming out of a demanding stretch who need to get things out of their head and onto paper. For the first four days you write for 20 minutes; for the next ten days, five minutes in the evening is enough.
A day in the program
Tasks, in order.
Times assume waking at 7:00 and going to sleep at 23:00. In the app, they shift to fit you.
Evening
- 20:30Write about what's on your mind20 min · Mind · Every day
When you sit down at the table after dinner, write without stopping about what is on your mind most right now; no one else will read it. 20 minutes for the first 4 days; from day 5, a short 5-minute note is enough.
Caution. If writing stirs things up rather than easing them, stop. If you have not been feeling well for a while, talk to a doctor or psychologist. If you have thoughts of harming yourself, call your local emergency number or contact a local crisis line; young people can also reach a local youth helpline.
What to expect. Expressive writing is classically done for 15 to 20 minutes on four days in a row, and its average effect is small (Frattaroli 2006).
General suggestions for everyday wellbeing, not medical advice. Adjust the tasks to suit you. If you have a health condition, are pregnant or take medication regularly, talk to your doctor before making changes.
What our programs build onSources
What the program builds on.
The program takes writing for 15 to 20 minutes on several days in a row from the classic form of expressive writing, whose average effect is small.
Writing is tied to the same moment of the day, because a habit forms through repetition on the same cue.