Writing the New Year Forward: A Therapist’s Perspective
As a psychologist and therapist, I begin the new year not with resolutions, but with writing. This is not a ritual based on preference or personality—it is grounded in psychological science. Decades of research in cognitive, affective, and neuroscience psychology consistently show that structured writing practices improve emotional regulation, cognitive clarity, stress tolerance, and overall well-being.Writing slows the mind. It shifts neural activity from limbic reactivity toward prefrontal integration. When thoughts are externalized onto paper, they become organized, observable, and workable rather than overwhelming. This is why journaling is not merely expressive—it is regulatory.
In my clinical work, I often frame writing as a form of self-directed neuro-regulation.
The GLAD Framework: Structuring Attention Toward Well-Being
One of the most effective evidence-based journaling structures I use and recommend is the GLAD framework.
This acronym aligns with research from positive psychology, behavioral activation, and neuroplasticity by intentionally directing attention toward adaptive cognitive and emotional patterns.
G — Grateful For
Gratitude journaling has been shown to increase positive affect, improve sleep quality, and reduce depressive symptoms. From a neurological standpoint, gratitude practices activate reward pathways involving dopamine and serotonin while reducing threat-based scanning.I encourage identifying writing about or drawing both small and large gratitudes - a delicious cup of coffee, a chat with a friend, or a beautiful sunset, and life itself, family, friends, and opportunities. The brain does not require intensity to build positive neural pathways—consistency is far more powerful.
L — Learning or Laughing
Reflecting on learning promotes cognitive flexibility and a growth mindset, while laughter reduces cortisol and supports emotional resilience. Writing these experiences reinforces a sense of progress and competence rather than deficit or stagnation.This practice helps shift identity from “fixing what is wrong” to “recognizing what is developing, growing, and progressing.” Learning can take time, so being patient and compassionate with yourself is key to appreciating the cognitive processes. Humor also heals hurt many times - both mental and physical in ways. Laughter is great medicine and can break tension in conflicted discussions and take one's mind off any minor injury or chronic illness temporarily.
A — Activities, Artistic Expressions, or Athletics
Behavioral activation is a well-established intervention in mood and trauma recovery. Writing about movement, creativity, or engagement strengthens the brain–body connection and reinforces agency. Even minimal action—stretching, drawing, walking—counts. Drawing, cooking, crafting, or even singing along to your favorite song can count as artistic activities. Regarding athletics, even if you don't play a sport, perhaps you watched one on TV or YouTube. Athletics don't have to be actually playing a sport or going to the gym. Anything slightly athletic or movement-oriented could count such as walking to the mailbox, doing laundry, or cleaning. Documenting these activities, artistic expressions, or athletics, can increase follow-through and support self-efficacy. These can also be called Achievements, which can increase one's self-esteem. D — Delightful and Delicious
Savoring positive experiences through writing extends their neurological impact. Research shows that consciously recalling pleasurable sensory or relational moments increases emotional resilience and counters negativity bias.This is not indulgence; it is attentional retraining. Focusing on what is going well, instead of what is difficult or challenging, your life can help you increase positive moods and optimism. Your energy flows where your mind goes.
Gratitude Lists: Rewiring Attentional Bias
Gratitude lists work by shifting attentional bias. The human brain evolved to detect threat more readily than safety. Repeated gratitude practices rebalance this system by strengthening neural circuits associated with appreciation and meaning.Importantly, gratitude does not negate pain or injustice—it widens your perception and helps change your perspective, so the nervous system is not locked in survival mode. It's similar to receiving a relaxing attitude adjustment that feels calming, safe, and protective.
Mind Mapping: Cognitive Organization and Load Reduction
When clients feel overwhelmed or cognitively flooded, I often recommend mind mapping rather than linear journaling. Visual organization reduces cognitive load and improves problem-solving by allowing the brain to process information spatially.Mind maps are particularly effective for individuals with anxiety, ADHD, or trauma-related cognitive fragmentation. Mind mapping can allow you to visualize brainstorming ideas and put plans in motion.
Positive Affirmations: Reshaping Internal Narratives
Affirmations are most effective when they are realistic, present-focused, and process-oriented. Neuroscience research indicates that repeated, believable self-statements can weaken maladaptive self-schemas and strengthen adaptive ones—especially when written rather than spoken.
Examples include:
I am learning to respond rather than react.
My nervous system can return to balance.
I can take this one step at a time.
Writing slows cognition, increasing encoding and integration.
Brain Dumps: Externalizing Mental Noise
Brain dumps are a powerful tool for reducing cognitive overload and improving sleep. Expressive writing research shows that offloading worries onto paper decreases physiological arousal and frees working memory.I often describe this as “giving the mind a container so the body can rest.” It can also be used as release for stress or to-do list for tasks.
Why Writing Works
From a clinical standpoint, journaling integrates:
Cognitive processing
Emotional regulation
Identity formation
Behavioral activation
Neuroplastic change
Writing transforms internal experience from something that happens to us into something we can observe, reflect on, and shape.
A New Year, Practiced Daily
I often tell clients—and remind myself—that journaling is not about documenting a perfect life. It is about practicing awareness, compassion, and agency one page at a time.The research is clear:
What we write, we notice.
What we notice, we strengthen.
What we strengthen, we carry forward into the new year.