The Science
People have written to make sense of their lives for a very long time. More recently, researchers have studied the practice itself. Here is a plain-language look at what some of that research suggests, with the studies named so you can read further.
A note on how to read this page: the research below is about journaling and expressive writing in general. It is not a claim about Knoweth's effects, and none of it describes Knoweth as a treatment.
68%
A 2022 systematic review and meta-analysis of 20 randomized trials found that most journaling outcomes, about 68%, showed a significant improvement. The authors describe the overall effects as small to moderate, and see journaling as a helpful addition to care.
56%
In a randomized trial, 56% of people with elevated anxiety who journaled about positive experiences reported better mental health after a month, compared with 31% who received usual care.
25%
In a randomized study, people who kept a weekly gratitude journal reported feeling about 25% happier, and more optimistic about their lives, than comparison groups.
Research on "affect labeling" has found that describing a feeling in words is associated with a calmer response to it, which is part of why writing things down can bring relief.
~50%
In foundational research, healthy students who wrote about emotional experiences for four days visited the health center about half as often over the next six months as those who wrote about ordinary topics. Later work saw similar drops alongside signs of stronger immune function.
47%
In a randomized trial published in JAMA, patients with asthma or rheumatoid arthritis who wrote about stressful experiences were more likely to show clinically meaningful improvement, about 47%, than those who did not. Findings like these are about the practice of writing, not about any one app.
9 min
In a sleep-lab study using the gold-standard measure of sleep onset, people who spent five minutes writing a short to-do list before bed fell asleep about nine minutes sooner than those who wrote about what they had already finished.
53%
In a study of professionals who had recently lost their jobs, those who wrote about their thoughts and feelings found new work faster: about 53% were re-employed within months, versus 24% who wrote about other topics.
In foundational studies on expressive writing, people who wrote about their thoughts and feelings across a few short sessions reported benefits that researchers linked to putting experience into words.
A widely cited review summarized the emotional and physical health research on expressive writing and noted it as a simple practice many people can try.
The studies above are about a practice: putting experience into words, noticing feelings, returning to the page over time. The effects researchers describe belong to that practice, studied in many people across various settings.
Knoweth is designed around that practice. It offers guided questions so you are not staring at a blank page, gentle reflections to help you notice more, and a calm place to return to. Knoweth does not diagnose or treat anything, and using it is not the same as the studies above.
Knoweth is a wellness tool for reflection and does not replace professional care. If you are in crisis, contact your local emergency services or a crisis line. In the US, call or text 988.
These references point to peer-reviewed research on journaling and expressive writing. Each link opens the study at its publisher in a new tab. They are provided for further reading and do not constitute medical advice.
A few honest sentences is a fine place to start.
Free to start. Private by design.
