Journaling for Mental Health (Canadian Edition)
Three research-backed journaling prompts, no fancy notebook required, that have the strongest effect sizes in the literature.
Edited by the UnityLife editorial team
Written by UnityLife Admin
Updated April 2026 · Reviewed March 2026
Expressive writing is one of the most-studied self-help interventions in psychology. When done in specific ways, it reliably reduces symptoms of anxiety and depression — and improves sleep.
The three research-backed prompts
Expressive writing (Pennebaker): 20 minutes about a stressful event, four days in a row. Improves mood weeks later.
Three good things: every night, write three things that went well. Improves wellbeing in ~4 weeks.
Worry postponement: list worries for 15 minutes in the afternoon, then close the book. Improves sleep.
When journaling hurts
Rumination — rehearsing the same negative thoughts — can make things worse. If journaling increases rather than decreases your distress, try the “three good things” prompt instead.
The bottom line
Pick one prompt. Try it for two weeks. A $5 notebook works as well as a $60 one.
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The bottom line
Pick one prompt. Try it for two weeks. A $5 notebook works as well as a $60 one.
Frequently asked questions
Research is stronger for paper, probably because it slows you down.
Sources & further reading
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