Write for 5 minutes every day. No rules, no grades.
The research on expressive writing — developed primarily by psychologist James Pennebaker — shows that writing about your thoughts and feelings for as little as 15 minutes a day over four consecutive days produces measurable improvements in immune function, mood, and stress levels that persist for weeks afterward. This challenge takes that insight and makes it as accessible as possible: five minutes, every day, for seven days.
No format is required. You can write about what happened that day, what you're worried about, what you're looking forward to, a problem you're turning over in your head, or anything else that's on your mind. The only rule is that you write for at least five minutes without stopping to edit or judge. At the end of the week, read back through what you wrote and notice what surprised you.