Microdoses of Expressive Writing
A Drug-Free Micro-Practice for Reflection, Connection, and Resilience
This post is a companion to my presentation at the 4th Annual Writing in the Health Professions Conference, which is heroically facilitated by Michael Madson at Arizona State University. I’ll be speaking on the evidence-base for 1-5 expressive writing interventions, how to implement them, and my experience sharing them with second year medical students.
In the hustle of academic life, clinical practice, or even the quiet chaos of everyday living, it can be hard to find time to pause, reflect, and reconnect with ourselves or with one another. That’s where these “100 Doses of Expressive Writing” come in.
These prompts are short, purposeful writing invitations designed to be used anytime you need a moment to collect yourself or a catapult to launch you into the next task on your to-do list. Each one can be completed in as little as one minute, though many writers find 3 to 5 minutes more comfortable. The key is to write without stopping, self-editing, or caring about grammar, spelling, or punctuation. Just follow the words where they lead. Let them come as they want.
After writing, take a moment to reflect What came up for you? What surprised you? What did you notice emotionally, physically, or intellectually as you wrote? If you're sharing in a group or classroom setting, it’s often more powerful to simply share what surfaced during the process. You don’t have to read your writing aloud. The simple experience of writing with others can build mutual resilience.
Microdoses of Expressive Writing work well at the start of a class or meeting, as a gentle (and potentially fun [fun? FUN]) way to shift into focus into the room and presence with those around you. Educators might use them to open a session with a bit of grounded reflection. Students and workshop participants often enjoy them as icebreakers that invite sincerity and humanity, rather than an assessment. They're also useful in healthcare settings, writing groups, or clinical training environments as a low-stakes method of inviting voice, agency, and connection. Studies have shown that expressive writing with doctors and patients can significantly improve communication and satisfaction in as little as three minutes.
Whether you use one prompt a day, one a week, or one to kick off a tough conversation, I hope you’ll find in these exercises a creative practice that makes you more present with yourself and others.
P.S. I would love to know how you use these prompts. I would be grateful if would you let me know in the comments?
Let’s write.
Processing Trauma & Difficult Experiences
What is one challenging moment from this week that is still weighing on you? Write about it freely for five minutes.
Describe a time you felt completely overwhelmed in medical school. What helped you move forward?
What emotions are you avoiding right now? Why?
Write about a patient case (real or hypothetical) that troubled you. What made it difficult?
What is one mistake you made in a clinical setting (or in training)? What did you learn from it?
If you could say one thing to a past version of yourself after a hard day, what would it be?
What is a common fear you have about your future in medicine? Where does that fear come from?
Write about a time you had to deliver bad news (or imagine doing so). How did it feel?
What does burnout feel like in your body and mind? What’s one small way to counteract it?
When was the last time you felt powerless in a situation? What do you wish you could have done?
Building Connection & Clinical Empathy
Describe a patient encounter that taught you something unexpected.
What’s one non-medical detail you remember about a patient? Why did it stand out?
Think of a patient who frustrated you. What might their life look like outside the hospital?
When was the last time someone surprised you with their resilience?
If a patient could read your thoughts during an interaction, what would they learn about you?
Write a letter to your future self, reminding yourself to always listen to your patients.
What’s one thing you want to remember about your first year of medical school?
Who has been a mentor to you in medicine? What have they taught you?
Describe a time when a small act of kindness made a big impact on you.
Write about a patient whose story changed the way you think about health or healing.
Gratitude & Positive Reflection
Write about three things that went well today, no matter how small.
Who in your life has helped you get to where you are? Write them a (real or imaginary) thank-you note.
What is one thing about being in medical school that you never want to take for granted?
Describe a moment when you felt truly grateful for your work in medicine.
If you could thank one patient or professor who made an impact on you, what would you say?
What is something your younger self would be amazed that you’ve accomplished?
What is a simple pleasure you enjoyed today? How did it make you feel?
Write about a time when you felt completely present in the moment.
What’s something small but meaningful that someone said to you recently?
Describe an ordinary moment that brought you unexpected joy.
Forgiveness & Letting Go
What’s one thing you need to forgive yourself for?
Write a letter to someone who hurt you—but don’t send it. What do you need to say?
What’s one way you can be kinder to yourself this week?
Think of a difficult patient encounter. How can you reframe it with more understanding?
What’s a past failure or regret that you’re still carrying? What would it feel like to release it?
Write about a time you misjudged someone. What did you learn?
What’s one apology you wish you had received? What would it mean to let go of that expectation?
Imagine a future where you no longer hold onto a past hurt. What does that version of you feel like?
What’s something you used to criticize yourself for but have now accepted?
If you could rewrite the narrative of a painful experience, what would the new story be?
Intensely Positive Experiences & Resilience
Describe a moment when you felt completely confident in yourself. What made it possible?
When was the last time you laughed uncontrollably? Relive it on the page.
What’s one challenge you’ve overcome that once felt impossible?
Describe a time when you surprised yourself with your strength.
Write about a moment when you felt deeply connected to another person.
If you could bottle up one feeling from this past year to carry with you, what would it be?
What’s the most meaningful compliment you’ve ever received? How did it impact you?
Describe a moment when you felt truly aligned with your purpose.
Write about a time when you chose to see the good in a difficult situation.
If you had five extra minutes in your day just for yourself, how would you spend them?
Spirituality & Inner Growth
What is one belief (religious or personal) that has given you strength in difficult times?
Describe a moment when you felt a deep sense of peace or connection to something greater than yourself.
Write about a time when you felt guided, protected, or supported by an unseen force.
What role does hope play in your life and work? How do you sustain it?
If you could have a conversation with a past version of yourself, what spiritual wisdom would you share?
Write about a time when you experienced a moment of grace or forgiveness, whether given or received.
What is a prayer, mantra, or quote that brings you comfort? How has it shaped your perspective?
Think of a patient or person who demonstrated profound faith or resilience. What did they teach you?
Imagine your future self reflecting on your spiritual growth—what do you hope they would say?
If you could write a letter to the Divine (or to the universe), what would you express?
Identity & Personal Growth
How has medical school changed you? What’s one thing you’ve gained and one thing you’ve lost?
What core values guide you in your work and life?
Write about a time you had to advocate for yourself. How did it feel?
What’s one part of yourself that you don’t want to lose as you advance in your career?
If you could describe yourself in three words, what would they be? Why?
Emotional Awareness & Regulation
What emotion have you been feeling most this week? Where do you feel it in your body?
What’s one stressor that’s been lingering in your mind? Name it and explore it.
Describe the last time you felt truly at ease. How can you recreate that feeling?
What’s one habit or pattern that you’d like to change? What’s a small step toward it?
How do you typically react to stress? What’s one healthier way to respond?
Navigating Uncertainty & Decision-Making
Write about a time you had to make a difficult decision. What helped you choose?
What’s something unknown about your future that excites you? What scares you?
If you could ask your future self for advice about your career, what would you ask?
When was the last time you trusted your instincts? What was the result?
What’s a major life decision you’ve made? Do you still stand by it?
Leadership & Professional Identity
What kind of doctor do you hope to become? What qualities will define you?
What’s one thing you wish more leaders in medicine understood?
Think of a physician or professor who inspired you. What made them a great leader?
What does "professionalism" mean to you? How do you embody it?
If you could change one aspect of medical training, what would it be?
Creativity & Problem-Solving
Describe a time you had to think outside the box to solve a problem.
What’s a creative passion you have outside of medicine? How does it enrich you?
If you weren’t in medicine, what other path might you have pursued?
What’s a simple way you can bring more creativity into your daily life?
Imagine you’re writing a book about your journey in medicine. What would the title be?
Relationships & Social Support
Who in your life helps keep you grounded? How do they support you?
What’s a friendship that has evolved over time? How has it shaped you?
Think of a conversation that deeply impacted you. Why did it resonate?
What’s one thing you wish you could say to someone, but haven’t?
Who has believed in you during moments of doubt? How can you honor that support?
Legacy & Purpose
What mark do you want to leave on your field or community?
If you could be remembered for one quality, what would it be?
What’s a piece of wisdom you’ve gained that you’d want to pass on?
Imagine your ideal retirement speech—what would you want someone to say about your career?
What’s one way you’ve already made a difference in someone’s life?
Playfulness & Joy
When was the last time you felt pure joy? Describe the moment in detail.
What’s one song, book, or movie that always lifts your mood? Why?
If you had an entire day free from responsibilities, how would you spend it?
Write about something that made you laugh recently.
What’s a small, silly thing that always brings you happiness?
Customizing Your Microdose Writing Strategy
These prompts can be used alone, paired with specific workshops, or adapted to particular student needs. You could create rotating “Microdose Themes” for different days or weeks (e.g., Monday for Gratitude, Wednesday for Clinical Reflection, Friday for Playfulness). Consider pairing prompts with simple rituals, like writing before exams, between patient rounds, or after emotionally intense experiences.