Sometimes the simplest tools and techniques can help us uncover profound truths. One such tool is the non-dominant handwriting exercise, a powerful experiential practice designed to evoke raw, primal emotions and encourage deeper self-awareness.
What is the exercise?
At its core, this exercise is deceptively simple: participants are asked a series of questions and asked to write their answers down using their non-dominant hand. While it might sound straightforward, the implications are profound. Writing with a hand you don’t normally use forces you to slow down and access a different part of your brain. It removes the polished facade of everyday expression and taps into a more childlike, vulnerable state.
This shift can bring forward emotions that are often buried beneath layers of logic or self-consciousness. It’s not about creating perfect sentences or even legible writing, it’s about connecting with your raw, unfiltered self.
Why use the non-dominant hand?
Using your non-dominant hand disrupts the automatic flow of thoughts including:
- Slowing down processing: Writing becomes slower and more deliberate, giving your emotions more room to surface.
- Accessing vulnerability: The act of writing like a child; imperfect and messy, often brings forward feelings tied to early memories or a younger self.
- Evoking primal emotions: Without the ease of fluently expressing thoughts, deeper, unprocessed emotions can emerge.
- Encouraging honesty: The difficulty of writing strips away layers of overthinking, encouraging participants to be more authentic.
The exercise in action
How it works
In a session, the facilitator provides a series of stem sentences, open-ended prompts designed to gently guide participants into self-reflection. These prompts might include:
- I long for…
- I dream of…
- I’m scared of…
- I pretend that…
- If I had the courage, I would…
Participants are encouraged to write whatever comes to mind and heart without overthinking. The goal is not to produce polished answers but to let the words flow naturally and honestly.
The facilitator’s role is crucial in creating a safe and non-judgmental environment. Participants are reminded that they don’t have to share anything they’re uncomfortable with, and the focus is always on their personal growth.
Mavis Tsai, founder of functional analytic psychotherapy recently sat down with Contextual Consulting founder Joe to demonstrate the impact of this exercise, you can watch it in full in our resources section. In the example, Joe reflected on his responses to the prompts. Writing about his longing for “family, group, and connection” brought up a mix of sadness and hope. This honest acknowledgment of his feelings paved the way for deeper exploration and connection with the facilitator.
How it impacts therapy
The non-dominant handwriting exercise is a fantastic gateway to connection for many reasons:
- Unveils core struggles and dreams: The exercise reveals what participants truly yearn for and what holds them back. By identifying these core themes, therapists and clients gain valuable insights to guide future work.
- Emotional honesty: Writing with the non-dominant hand bypasses the polished responses we often give and gets to the heart of the matter.
- Creates a space for connection: When facilitated in a session, this exercise nurtures a deep sense of connection between the participant and the facilitator. It models the kind of genuine, vulnerable interactions participants can strive for in their broader relationships.
- Builds courage: Prompts like “If I had the courage, I would…” encourage participants to explore areas of life they may be avoiding, offering a starting point for meaningful change.
Try it for yourself
While the non-dominant handwriting exercise is often used in therapeutic settings, anyone can try it on their own. Here’s how:
- Find a quiet space: Set aside 15–20 minutes where you won’t be interrupted. Grab a pen and paper.
- Choose a few prompts: Use the prompts shared earlier or create your own, the key is to not overprepare or overthink the answers. Don’t worry about spelling, grammar, or neatness. Let your thoughts flow freely. Prompts might include:
- I feel stuck when…
- I wish I could tell someone…
- What I’m most afraid of is…
- Write without judgment.
- Reflect on your responses: After writing, take a moment to reflect. What patterns or emotions emerge? What surprises you? What things would you be telling a client if they presented with these responses in a session?
For therapists, this exercise is a powerful way to begin sessions or deepen the therapeutic relationship. As Mavis mentions in the video example, the exercise “captures the essence of what a person is about, what their core struggles are, what they dream of, and what they’re scared to do.”
Using this exercise early in therapy can provide a wealth of material to work with over multiple sessions. It also helps to create a safe, collaborative space where clients feel seen and supported. It’s a simple yet profound way to unlock vulnerability, encourage connection, and explore the deepest parts of ourselves. By stepping out of our comfort zones and engaging in this practice, we open the door to growth, healing, and transformation for both us and our clients.