Commit to writing every day for just 15 minutes. Set a timer and stop when the time is up. Write from the heart, focusing on whatever you are feeling at that moment. That’s all you need to do. You don’t need to write about anything specific or worry about how it sounds. Just let your thoughts and emotions flow onto the page. You might worry that writing about your bad feelings and worries will only make you feel worse. But consider this: you already feel bad and worried. Trying this method won’t worsen your state but might offer a new perspective. Think of this as a form of emotional release. Instead of bottling up your emotions, you’re allowing them to be expressed, which can be incredibly freeing and therapeutic.

Establishing a routine is crucial. Find a quiet space where you won’t be disturbed. Use a notebook, journal, or your computer—whatever feels most comfortable for you. The key is consistency. Set a reminder to write every day and commit to it for 30 days. You can do anything for 30 days. This practice is not about perfection but about creating a habit of self-expression and self-care. Making a pact with a friend to text each other daily after completing your 15 minutes of writing can provide accountability and a sense of companionship. This can make the process more enjoyable and less isolating. Sharing your commitment with someone else can motivate you to stick with it, even on days when you might not feel like writing. Making a pact with a friend to text each other daily after completing your 15 minutes of writing can provide accountability and a sense of companionship. This can make the process more enjoyable and less isolating. Sharing your commitment with someone else can motivate you to stick with it, even on days when you might not feel like writing.

After 30 days, you’ll be a third of the way towards forming a new habit. It takes approximately three months to form a new habit and create new neural networks in your brain. By committing to 15 minutes of free-form, can’t-do-it-wrong writing, you’re actively changing your brain. You’re training yourself to process emotions in a healthy way, which can lead to long-term improvements in your mental health. Keep track of your progress by noting down the days you write and reflecting on any changes you observe in your mood and thoughts. This reflection can help reinforce the positive impact of expressive writing. Over time, you might notice a reduction in stress, improved mood, and a greater sense of control over your emotions. Your new and improved brain will be kinder and more compassionate, mirroring the kindness and compassion you likely extend to others in your life. This kindness towards yourself can lead to improved self-esteem, reduced inner criticism, and a greater sense of peace and well-being.