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James Pennebaker on therapeutic journaling

A few days ago I was reading an article about journaling as self-care, and came across several quotes by local Austin professor James Pennebaker, author of The Secret Life of Pronouns and Opening Up By Writing It Down. Pennebaker had this to say about when and how and how long to journal therapeutically:

Dr. Pennebaker’s research has found that even a one-time 15-to-30-minute session of focused journal writing can be beneficial. In fact, he said he is not “a big fan of journaling every day.”

“One of the interesting problems of writing too much, especially if you’re going through a difficult a time, is that writing becomes more like rumination and that’s the last thing in the world you need,” he said. “My recommendation is to think of expressive writing as a life course correction. As opposed to something you have commit to doing every day for the rest of your life.”

If you’re distressed about something, Dr. Pennebaker advises, set aside three to four days to write for 15 to 20 minutes a day about it. If you don’t find a benefit from it, he says, “stop doing it. Go jogging. See a therapist. Go to a bar. Go to church.”

I drew these notes during a Pennebaker lecture back in 2011. Fascinating guy.

Self-help as oxymoron

Matt Haig, Reasons To Stay Alive

After I wrote a long post about self-help, I listened to an interview with Mohsin Hamid, author of How To Get Filthy Rich in Rising Asia. I had completely forgotten the beginning of that book:

LOOK, UNLESS YOU’RE WRITING ONE, A SELF-HELP book is an oxymoron. You read a self-help book so someone who isn’t yourself can help you, that someone being the author. This is true of the whole self-help genre. It’s true of how-to books, for example. And it’s true of personal improvement books too. […] None of the foregoing means self-help books are useless. On the contrary, they can be useful indeed. But it does mean that the idea of self in the land of self-help is a slippery one. And slippery can be good. Slippery can be pleasurable. Slippery can provide access to what would chafe if entered dry.

In the interview, Hamid talks more about what he learned from writing in the self-help format:

…what I liked about the self-help book form was I started to realize that in a way I actually do write novels to help myself. You know, I sit by myself in a room for several years, which isn’t a normal thing to do, and out of it comes a novel. So there is some degree of self-help just in writing a novel. But also when I read a novel, I feel like there is a kind of self-help going on there too, that I’m going beyond myself, transcending myself, I’m encountering another consciousness, I’m leaving the place where I am.

To repeat Josh Shenk, writing is self-help, because “we’re writing to help ourselves.”

Once through, cleanly

Frank Chimero’s description of how he designs a poster:

I’m a big proponent of ‘once through, cleanly’. You think about your idea, sketch, then put some glue in your chair and bang it out in one sitting. All of my best work happens this way: posters, collages, essays, outlines for talks, and so on. The work seems to be more cohesive and the energy more concentrated and palpable. If you sit down and what you make is bunk, you walk away, come back later and start over. You don’t keep any of what you’ve done before, you only retain the memory of what went wrong. It’s a silly method, but it works for me.

This is how my best work comes, too: Everything I’ve done that’s good has come really fast and furious after a (seemingly endless) period of messing around and aborted attempts.

For the book I’m working on, in between drafts, I didn’t do any cutting and pasting: I started with a clean document each time, and retyped anything I was keeping from a (printed out) previous draft. This forced me to re-read everything and fix things up as I went. Every draft was start-to-finish, and each draft had a kind of momentum to it. This doesn’t mean there wasn’t a shitty first draft, just that I started each draft with clean potential.

As always: Everybody’s different. Whatever works.

10 things about writing

This was today’s newsletter, but I thought it’d make a good blog post, too, so:

1. Do something small every day and it adds up. (Every day, no matter what, I blog and write in my diary.)

2. I have lots of Daily Rituals when I work: I keep everything in a banker’s box, I scatter index cards and markers around the house, I tack pictures of my heroes on a bulletin boardabove my desk, I press the sleep timer on my clock radio, and I smoke a fake cigarette pencil.

3. First drafts don’t need to be perfect they just need to exist. (More in Anne Lamott’s wonderful book, Bird By Bird.)

4. The tools matter and the tools don’t matter.

5. Notebooks double in power if you take the time to re-read them.

6. It’s way easier to get things done when you’re working on things worth doing.

7. You can spend your time on work, family, or friends, but you can only have two at a time.

8. If you’re blocked, play with blocks.

9. I can’t think about my book if I want to fall asleep at night, so I need to wind down with a good book that’s not in the genre I’m writing in. Comics and fiction work well, but what I really love is trashy rock ‘n’ roll histories, like Please Kill Me, Van Halen Rising, The Dirt, or, the one I’m reading right now, Meet Me In The Bathroom.

10. I think I have it figured out, but every time I write a book, I learn new things.

Coming up with a title

“When I’m finished and the work is off the loom, it sits there and ruminates. Then it starts having a name in spite of myself.”
—Sheila Hicks

“Part of the impetus to name things is that if you don’t they get called Untitled, and that just gets to be a drag to have a thing referred to as ‘untitled.’”
—John McCracken

I’m one of those writers who likes to come up with the title for the piece first and then write the thing. That’s how my last two books worked, but now I’m working on this new book, and nobody can agree on any of the titles I’ve come up with so far.

In My Life in France, Julia Child writes about what a pain in the ass it was to come up with the title for Mastering The Art of French Cooking. She and her husband Paul debated “the merits of poetic titles versus descriptive titles.” They made lists and lists of titles, trying to come up with the right “combination of words and associations” that would work.

Editor Judith Jones (who got the original manuscript with the title “French Recipes for American Cooks”) finally came up with the title after “playing with a set of words like pieces of a jigsaw puzzle, trying to get them to fit together.” (Dramatized in the movie, Julie & Julia.) This seems to me like a totally sensible approach, so I’m stealing it: I’m writing words I like on index cards, and shuffling them around.

Still, even if you come up with a great title, there will be Unbelievers. Alfred Knopf, when he heard Jones’ title, supposedly shook his head and said, “I’ll eat my hat if anyone buys a book with that title!”

Above: pages from Every Day a Word Surprises Me and quotes from Art is the Highest Form of Hope.

The loom

More and more I think it is a mistake to think that the more productive you are, the happier you’ll be. I have been working like mad on a recent project, cranked out thousands of words, and at the end of the days, all I feel is exhausted. Nervous. Wrung out. I’ve noticed this on days that I produce a tremendous amount of art, too. The making feels good, and it feels somewhat good to look back on what I’ve produced, but it also reminds me of all that I didn’t produce. And all I wrote that, tomorrow, probably won’t even be that great. Productivity does not equal happiness for me. I do not seek it there.

Crop rotation

From Sam Anderson’s great profile of writer John McPhee:


I grew up surrounded by farm fields — soy beans or corn, depending on the year. When the beans were in, you could still see the horizon, and everything felt wide open, but when the corn was high, the horizon was gone, and you were walled in…

Learning how to learn again

I continue to be fascinated by how slow, seemingly inefficient methods make my self-education more helpful and more meaningful.

Example: This week I was reading Jan Swafford’s introduction to classical music, Language of the Spirit, and I wanted to see the lives of all the composers on a timeline. Instead of googling for one, I decided to just make one for myself with a pencil in my notebook. It was kind of a pain, but I had a feeling I’d learn something. Pretty much immediately I was able to see connections that Swafford wrote about that just hadn’t sunken in yet, like how Haydn’s life overlapped both Bach’s and Beethoven’s while covering Mozart’s completely. Had I googled a pre-made timeline, I’m not completely sure I would’ve studied it closely enough to get as much out of it as the one I drew.

Another example: I copy passages of text that I like longhand in my notebook, and it not only helps me remember the texts, it makes me slow down enough so that I can actually read them and think about them, even internalize them. Something happens when I copy texts into my notebook that does not happen when I cut and paste them into Evernote or onto my blog.

A lot of this way of studying has been inspired by my son, Owen.

Even before I had kids, I wrote, “We learn by copying… Copying is about reverse-engineering. It’s like a mechanic taking apart a car to see how it works.” Funny now that I have a four-year-old budding mechanic, who actually spends a great deal of his time copying photos and drawings of cars, taking them apart in his mind and putting them back together on the page to figure out how they work.

What I love about my son’s drawings is that he does not really care about them once he’s finished them. To him, they are dead artifacts, a scrap of by-product from his learning process. (For me, they’re tiny masterpieces to hang on the fridge.) Milton Glaser says that “drawing is thinking.” I think that drawing is learning, too, and one thing Owen has taught me is that it is more valuable as a verb than it is as a noun.

I felt sure that my children would teach me more than I taught them. I was not anticipating that they would actually teach me how to learn again…

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