In a deluge of screens, scrolling, and Substack, the simple practice of putting pen to paper, seems, well, retro. But could that crisp blank page and fresh ink be the secret to better brain health and dopamine hits? Spoiler alert: hell yes.
According to a 2024 study in Frontiers in Psychology, writing by hand actually lights up and fires off neural connectivity wires in the brain for a boost of memory and recall. Plus, there's something supernatural about writing by hand: the summoning of the creative muse, the pen, your "magic wand," channeling inner incantations onto the page. Like writing on air, thoughts that once ricocheted around in your mind can take an exhale and settle down.
Journaling is part of my morning practice, my little bite of tranquility. So, when I stumbled upon journaling expert Laura Rubin, and learned she was doing a retreat, I thought "Oh, this is for me." My previous retreats? Boot camp marathons with schedules packed tighter than a TikTok star's wedding - HIIT circuits, downward dogs, and sweat-soaked hustle. But now, at 40, I've been embracing wellness at a softer, slower pace. While movement remains a core pillar, inner exercises have guided me to more zeniths than pounding pavement.
Experts Featured in This Article
Laura Rubin is a writer, speaker, creativity coach, and the founder of AllSwell Creative.
Rubin initially launched AllSwell Creative (the name is a nod to her surfing hobby) ten years ago with the purpose of educating people about the benefits of journaling. Journaling has been a staple in her life since she was 7 years old. Rubin tells PS, "My pen-to-paper practice has morphed and changed over decades, but throughout it's been an intuitive resource. Not everyone has such an organic relationship to journaling, which is why I founded AllSwell - to remove barriers and help bring more people to the page."
Rubin introduced AllSwell with a suite of products, including notebooks and The Deck, a thought-provoking mix of daily creative prompts she developed in collaboration with psychiatrist Monisha Vasa, MD. They quickly gained popularity, and soon, Rubin's devotees wanted coaching, group sessions, and even corporate retreats for brands like Dior, Miu Miu, and Google.
Rubin says, "It's a joy to be able to work with people over multiple days, to help them dig deeper into their creativity and connect with their internal wisdom." Rubin adds, "A single AllSwell session is an effective redirect but stacking them means we can shine lights into ignored corners, peel back emotional clutter and free up mental space. Being in a beautiful setting where participants' needs are met and the quotidian 'stuff' of their lives aren't at hand helps, too. The retreat format offers fewer distractions and exponential inspiration."
At these retreats, Rubin encourages writing in various locations: outdoors, in circles, around the dining room table. And they cater to everyone, whether your journaling consists of to-do lists and gratitude lists or deep morning brain dumps. Participants receive AllSwell notebooks, featuring lined pages on one side and blank pages on the other - because doodling and drawing are valid forms of expression. Also included are multiple workbooks filled with empowering quotes, poems, excerpts, and writing prompts.
My Experience on a Journaling Retreat
It began with a series of synchronicities that led me to AllsWell Creative's retreat.
The Pathfinder Mindful Journaling Retreat is held at Valley Rock Inn, a country sanctuary in Sloatsberg, NY, founded and owned by 1st Dibs founder and entrepreneur Michael Bruno. The inn has a rustic-chic aesthetic with handpicked antiques at every corner. Nestled at the foothills of the Ramapo Mountains, this idyllic oasis is nestled by Harriman State Park and Sterling Forest with multiple trails, bubbling rivers, and lakes.
Picture this: barnwood walls, quirky antique penguins standing guard by roaring fireplaces, larger-than-life zebra paintings, and fresh blooms (hello, lilac season!). Add in long farm tables ready for writing, sharing, and feasting on farm-to-table delights. It's Martha Stewart meets Miraval.
I was introduced to the Valley Rock Inn earlier this year at an Exploring Consciousness retreat and fell in love with the space and programming, which felt like the antithesis of cookie-cutter. Not long after, I stumbled upon Rubin's Instagram post and subscribed to her Substack, Since You Asked. When I saw she was hosting a two-night journaling retreat at the inn, it felt like kismet - a calling to inject creativity and inner voice amid the digital noise congestion.
After a quick 30-minute bus ride from NYC I checked into the farmhouse - one of five guest houses, which comes with a front porch and well-stocked kitchen. Our retreat kicked off with Hugo spritzes, non-alcoholic sips, and a delicious spread of crispy tuna rice and French-onion bites, which I enjoyed while mingling with my fellow retreat attendees. There were also a few special cohosts: skin care founder May Lindstrom, energy healing expert Valerie Oula, and motivational speaker Sarrah Strimel Bentley, who led a yoga class.
In our first session, we were asked to put our phones on airplane mode and tune in to our senses. Rubin asked the group, "What do you hear, see, smell, taste, and touch?" We journaled and shared about this experience of being able to drop in and experience life through the senses.
Next, inspired by Susan Sontag's 1977 list of likes and dislikes, we created our own. This felt like a stream-of-consciousness dopamine hit reminding me of all of the things, tiny and huge, that bring me joy - the tastes, sounds, people, and feelings that elate me. It reminded me to incorporate more of these microjoys into my daily life, and after several hours of sharing and journaling, we enjoyed a family-style dinner and headed to bed.
The next morning, we began with a grounding yoga session, followed by a signature Valley Rock Inn breakfast: fruit, sourdough toast with pumpkin butter, and crispy slices of bacon. After breakfast, I went for a sweat in the sauna and then braved the cold plunge tub in the nude as I forgot to pack a suit. I'm not sure how long my plunge was - likely no more than 15 seconds - but it hit me like an arctic wave, and resulted in a buzz that was zippier than caffeine.
That afternoon, the group gathered for a movement and breath session led by Lindstrom. We closed our eyes and moved everything we needed out of our bodies, carnally shaking off stiffness and every last bit of stuckness in our bones. Rubin then introduced the concept of "big rocks." We spend so much time focusing on the small, mindless things that don't really matter, i.e. the sand and pebbles, but what are your big rocks? This exercise was a colossal "aha" for me, as I hadn't been giving much attention to what really matters to me at the end of the day - my people, the small joys, self-expansion, and laughter.
Next was a reading of a heart-wrenching poem by Nora Ephron in which she listed what she will (and won't) miss about everyday life, written before her passing from complications of leukemia. Ah, mortality, the ultimate muse. "What will you miss?" Rubin asked, tears streaming down my face reminded of the reality that someday, the party will be over. We spritzed our faces with Lindstrom's facial mist as a physical refresh after all of the tears and emotions that were brought up during the exercise.
I skipped the optional hike after lunch for a deep tissue massage. At dinner, Oula encouraged us to write down what we wanted to let go of what we wanted to invite into our lives. Over strawberries, vegan cream, and chocolate espresso desserts, the room got quiet and focused inward. The big word that came up for me was "struggle." I was releasing the heaviness of the sand and inviting new adventures, transitions, and chapters into my life.
In groups of four, we went outside and stood before a roaring fire, holding our papers, as Oula guided us through a release ritual. Watching my paper burn, I felt an overwhelming sense of lightness making space for my new beginnings.
On the final day, I woke up refreshed, hit a 7 a.m. hike, and got to spend one-on-one time with Lindstrom. Her vibe inspired me to notice everything: the sun dappled sparkles on the rivers, the texture of moss, the sound of the breeze in the trees. She took my hand and said, "You're a sparkly light fairy." I was like, "Me?" And she insisted, "Yes, don't you see yourself? You're light. You're sun." She encouraged me to try mirror work meditations to help me connect with my true self.
Next, we gathered outside. Surrounded by trees wrapped in yoga blankets, we were given a journaling prompt on the best advice we've given others - a reversal of the more common question about the best advice one has ever received. We journaled, and then shared with the group. At this point, our writing circle felt safe, fluid, open. After lunch, we wrapped up with a farewell writing exercise, sealed with a group hug, and exchanged email addresses and Instagram accounts.
Back in Brooklyn, I couldn't wait to share my weekend insights with those I love. I dove into Rubin's 4x4x4 journaling method - four times a week, four minutes a day, for four weeks. Her tools helped me reconnect; my screen time has gone down, and I'm zeroing in on what lights me up.
I can confidently say no bougie retreat has ever hit me like this one. Now, it's all about the big rocks - and they're at the top of my to-do list.
Related: I Booked a "Dopamine Reset" Trip After Feeling Distracted and Dysregulated Micaela English (she/her) is a lifestyle writer based in Brooklyn who's passionate about travel trends, beauty, sobriety, and wellness-based longevity. Micaela spent six years as an editor at Town & Country and has since written for Vogue, Glamour, Oprah Daily, The Zoe Report, Bustle, Well+Good, Quest, and more. Read More Details
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