Writing and reflection

If we aren't familiar with reflective writing, but want to give it a try, there is a simple exercise we can do. Over four days, taking maybe quarter of an hour each day, we write our deepest feelings - i.e. expressive writing - about an emotional or challenging time we have experienced (Pennebaker, 2004). That's it. 

If you haven't read Pennebaker's 2004 book, it is worth getting a copy. The practical techniques it contains in what is largely a workbook range from Julia Cameron-esque morning pages to writing using a mirror; from dancing prior to writing to close handwriting examination; from covering our writing as we go to using nonverbal expressions (Pennebaker, 2004). If we write about our crises - effectively confide to paper/screen - that act seems to improve our health (Pennebaker, 2004). After trauma, the research appears to show that the act of 'confiding' is very beneficial for us, leading to fewer doctor's visits (Pennebaker, 2004). The research indicates that even this type of short-term focused writing is beneficial: strengthening immune systems, improving scholarly performance, and potentially improving lives (Pennebaker & Smyth, 2016).  If you want to dig more into the research, read Pennebaker and Smyth (2016).

While I know there is value in actually writing by hand, I am not someone who will do that. I have been a keyboard warrior since 1989, and I know I will not hand-write if I can possibly avoid it. So for me, using 750words to write each day provides my safety valve, and my confidante for emotional processing (read more on my 750words experiences here). 

The founders of 750words, Buster and Kellianne Benson, designed a web platform for us to pour in our daily Julia Cameron-esque morning pages, also drawing on the work of Pennebaker (2004). A hand-written page is roughly 250 words; morning words are three pages: hence the 750word daily target (Benson, 2024). Most days I would write maybe twice that amount. But I have managed to write pretty much every day, and when I wrote this post I was on an unbroken 2100 day streak.

The interesting thing is that people who write on the 750word platform often write testimonials and inspirational notes. Buster has collected the 11,000 notes written by members of the platform, analysing them, and found that they fell into roughly four categories: observations; orientations; decisions; and actions (Benson, 2024). They make an interesting collection of feedback to read on Medium (here). 

If you can't keep a diary; if you struggle with writing reflection that goes deeper than the superficial; have a crack at 750words. You may unleash your untapped trauma processor.

Sam

References:

Benson, B. (2024, December 4). I analyzed 15 years of testimonials from users of 750words.com to learn how their private journaling habits have helped them: Or, how I plan to get around the task of marketing my site by letting people speak for themselves. Medium. https://medium.com/750-words/i-analyzed-15-years-of-testimonials-from-users-of-750words-com-to-learn-how-journaling-helped-them-9665c93814e8

Pennebaker, J. W. (2004). Writing to Heal: A guided journal for recovering from trauma. New Harbinger Publications, Inc.

Pennebaker, J. W., & Smyth, J. M. (2016). Opening Up by Writing It Down: How Expressive Writing Improves Health and Eases Emotional Pain (3rd ed.). The Guilford Press.