What if just 15 minutes of writing a day could lower your blood pressure, ease anxiety, and even help you sleep better?

In this episode, we’re diving into the powerful tool of journaling. Whether you’re struggling with sleep, stress, or emotional eating, journaling can be a powerful way to calm your mind and protect your brain—especially in midlife.

What to Listen For:

• [00:03:00] Why journaling isn’t just woo-woo—it’s science-backed brain therapy
• [00:04:00] The emotional and physical health benefits of expressive writing
• [00:05:00] Dr. James Pennebaker’s famous 15-minute journaling study
• [00:05:30] What brain scans reveal about writing and emotional regulation
• [00:06:30] How journaling helps make the “implicit explicit” and reduces overwhelm
• [00:08:00] Why journaling boosts emotional intelligence and boundaries
• [00:09:00] The 4 most powerful journaling methods—and when to use each
• [00:10:00] TLC method (from Thoughts Are Habits Too) for mastering emotional triggers
• [00:15:00] How to reframe difficult experiences with the "Alternate Ending" method
• [00:19:00] Tips to make journaling stick—even if it’s never worked for you before

Journaling doesn’t have to be perfect. It doesn’t have to be pretty.

Try one of the four journaling methods from today’s episode, download the TLC worksheet, and see what happens when you get your thoughts out of your head and onto paper.

References:

Matthew Lieberman, UCLA Study

James Pennebaker, The Secret Life of Pronouns: What Our Words Say About Us

RESOURCES:

• Register for the FREE Masterclass: 5 Keys to Protecting Your Brain Health
• Book a FREE Discovery Call with Amy Lang
• Order Amy's book Thoughts Are Habits Too: Master Your Triggers, Free Yourself From Diet Culture, and Rediscover Joyful Eating.
• Follow Amy on Instagram @habitwhisperer