Quietening the Inner Critic

Harnessing non-dominant hand writing for mental wellbeing

Photo credit: Pinterest

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Do you ever struggle with your inner critic, especially when you are journaling?  

Amidst the bustling chatter of our minds, the inner critic stands tall, for example with me, it can echo any doubts or insecurities that I may have. It’s work in progress, learning how to make my inner critic simmer down. However, within the realm of therapeutic journaling, an unconventional yet liberating tool I use has proven to be really beneficial, and one I’d like to share with you.  It’s about learning to journal with your non-dominant hand.

Have you ever tried it?  Have you ever ventured into this uncharted territory of creativity?  Embracing your non-dominant hand isn’t merely a whimsical exercise; it holds profound creative benefits, especially in silencing the relentless inner critic.

When we engage with our non-dominant hand, we enable ourselves to dance with our creativity.  It can be a weird and wonderful exercise.  Because initially we laugh at our inability to control our non-dominant hand. We naturally moving the pen like a 2 year old, as though being back in nursery drawing with a crayon, making big squiggles all over the paper. 

It’s not just about fun - this practice disrupts the norm, unlocking the gateway to a place where judgement falters and creativity flourishes, no matter how messy the writing appears on the page.

If you’re curious to give it a go, here is a little exercise you could try…

Grab your journal and pen or pencil. Now, switch to your non-dominant hand - let it hold the pen.  Notice how the pen feels and how you're holding it. Don’t judge. Just go with it. Start with a simple task, perhaps writing your name or drawing a circle.  Embrace the awkwardness, the imperfections.  Notice the flow, the hesitancy, and the liberation that accomplishes this shift.  If you have the time, keep this exercise going for 2-3minutes and see what shapes or words you write.

Research on the benefits of using our non-dominant hand in journaling, also known as “cross-dominant therapy” has shown intriguing findings regarding its impact on cognitive and emotional processes.  While the research is somewhat limited, some studies and experts suggest potential benefits:

1. Enhanced Creativity - according to a study published in the journal Neuropsychology using the non-dominant hand can stimulate the right hemisphere of the brain, associated with creativity and intuition.  This engagement may foster unconventional thinking and enhance creative expression

Earlier this morning I listened to a podcast interview between Dr Tata Swart and Dr Rangan Chattergee about how we can actually make our intuition a superpower through the practice of journaling. Have a listen later to the episode by clicking this link The Power of the Mind

2. Emotional Processing - Psychologists believe that the non-dominant hand is connected to the emotional centres of the brain.  Engaging it in writing or drawing could facilitate emotional expression and help us access deeper emotional insights.

3. Integration of Brain Hemispheres - Studies in neuroscience suggest that using the non-dominant hand can facilitate communication between the brain’s hemispheres.  This cross-communication might promote cognitive flexibility and emotional processing. 

While these findings are promising, the research in this area is still emerging, and more robust studies are needed to establish definitive scientific evidence of the benefits of non-dominant hand journaling.  Nonetheless, I am a big fan of it and I advocate it when teaching therapeutic journaling.  I have witnessed many of my students experience improved positivity, emotional expression and self-discovery in my workshops.  More than anything the laughter we have as a group when doing the above exercise, is infectious. So I highly recommend journaling with the non-dominant hand, whenever you feel creatively blocked or frustrated with the nonsense coming from your inner critic, just switch the pen to the other hand.  Let me know how you get on. If anything it will most definitely make you smile!

If you’d like to go up a gear with non-dominant hand journaling, here are a few prompts you could try this week…

1. Using your non-dominant hand, pen a conversation between yourself and your inner critic.  Allow both voices to emerge onto the page.  How does this exercise change your perception of these voices in your head?

2. Draw a self-portrait or a symbol representing self-love with your non-dominant hand.  Describe the emotions and thoughts that arise as you create this representation.

3. Write a brief reflection on the experience of journaling with your non-dominant hand.  How does it feel to step into this creative realm?  How might this exercise change your approach to quietening the inner critic in your daily life?

From experience I know that disrupting habitual patterns boosts health and wellbeing. This practice of journaling with the non-dominant hand offers a temporary reprieve from self-criticism and judgement. Now that’s what I call transformational!

Until the next time

Take care and stay safe xx