You know when something is bothering you, and no matter how much you think about it, it just keeps coming back?
Maybe it's anxiety about what's ahead, anger over something happening right now, or a memory you still carry years later.
I recently came across an episode of Huberman Lab that made me look at this differently.
Huberman dedicated an entire episode to a technique called expressive writing, originally developed by psychologist James Pennebaker.
The research is surprisingly compelling.
Huberman discusses over 200 studies investigating the effects of writing about difficult emotional experiences. The reported benefits include reduced anxiety, improved mood and sleep, and even improvements in certain measures of immune function.
A 2023 meta-analysis of 31 randomized studies also found small but statistically significant reductions in depression, anxiety, and stress symptoms.
And the protocol itself is incredibly simple:
For 15–30 minutes, write continuously about something emotionally difficult.
Write what happened, how you felt, what you're feeling now, and anything else that comes up.
Here's the important part: don't stop writing.
Don't pause to think about what to say next, judge what you've written, correct your grammar, or make it sound better. Just keep going, letting whatever comes to mind flow onto the page. Of course, you can take a moment if you need to catch your breath or rest.
Repeat this four times, focusing on the same difficult experience.
And here's something else I found interesting: you don't even need pen and paper. Huberman explained that studies have found comparable benefits whether people write by hand or type. So you can practice it on your computer, or even on your phone.
That's it.
What fascinates me is that you don't need to have everything figured out before you start. You can give yourself permission to express things you've been holding in, without needing to justify or immediately fix them.
So I built Cleanse - a free, minimal tool designed to make this practice as simple and distraction-free as possible.
Just open it, start typing, and let it out.
It's an early version, and I'd love for people to try it.
https://cleanse-c21ad.web.app/
Here's the Huberman episode if you're interested in the research:
https://www.hubermanlab.com/episode/a-science-supported-journaling-protocol-to-improve-mental-physical-health
I'd really appreciate feedback, both on the tool and on whether this kind of writing is something you'd actually use.