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Growth Notebook

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Expressive writing for 15 to 20 minutes a day three to five times over the course of a four-month period was enough to lower blood pressure and have better liver functionality.




Baikie, K., & Wilhelm, K. (2005). Emotional and physical health benefits of expressive writing. Advances in Psychiatric Treatment, 11(5), 338-346. doi:10.1192/apt.11.5.338

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Make Each Day Count

The Personal Growth Notebook is best used at the end of each day.
Try to use use 2-3 times a week at the start, and then slowly increase your consistency.

Here’s how we recommend you fill out the pages, working from the top left to the bottom right of the two page layout: