Joyful journal prompts for autumn and winter

Journaling is a simple but powerful practice that can benefit our mental and physical wellbeing in a whole host of wonderful and surprising ways. It can reduce stress and anxiety, improve our sleep, increase self-awareness, cultivate a greater sense of optimism and help us to live more fulfilled lives, to name a few!

Joyful Journaling 

Journaling can be a daily wellness ritual that enhances our lives all year round – but it can be especially supportive in the autumn and winter, when the days are shorter and many of us go inwards, both literally and figuratively. In this blog I’m sharing a mix of creative prompts that are designed to help you to find joy in these autumn and winter months. Whether you’re a complete beginner or a seasoned journaler, I hope these prompts will inspire you to embrace the cosiness and slower pace, stay connected to nature (whatever the weather), lean into the fun that these seasons can bring and, ultimately, savour this time of year in a way that feels good for you! 

I’ve divided the prompts into three different categories for you to do just that. Perhaps you can bookmark this page and, over the coming months, pick and choose what you’d like to explore in your journal, depending on what you’re drawn to that day. 

Happy journaling! 

Slowing down and embracing cosiness

Write a to-be list

…as an alternative to a to-do list! Include how you want to feel or show up in the seasons ahead. It might include things like ‘be grateful’, ‘be kind’, ‘be adventurous’, ‘be present with my family’ and so on. 

What do you need?

Close your eyes and take five deep breaths. Then ask yourself, ‘what do I need the most this autumn and winter?’ and write down anything that comes to mind. As you write, trust your intuition knows best. 

What fills your cup?

Draw the outline of a mug shape to fill your page. Inside the mug, write down all the things that give you nourishment in the colder months. It might include physical nourishment, like home-cooked meals or walks out in the fresh air wrapped up in a scarf. But it could also include soulful nourishment, like time spent with friends or family or getting cosy and enjoying your favourite crafts.

Describe ‘now’

What does the present moment look and feel like? Take a few minutes to write about what is happening around you at this very moment.

A song that you love

Sit or lie somewhere comfortable and listen to a song that you love, giving it your full attention from start to finish - no distractions! When it has finished, write down any thoughts or feelings that came up as you listened. 

Your ultimate self-care day

If you could spend a whole day taking care of yourself and your wellbeing, what would you do? Write it all down. Then see if there’s any way that you could make this day a reality (or at least some of the elements of it) – can you schedule it in your diary?

Staying connected to nature

Mini adventures

Plan at least three mini adventures you’d like to take in nature this winter. Write down details about where you’d like to go and when, who you’d like to join you (if anyone), what you need to do to prepare and so on. 

Go for an awe walk in nature

This means actively looking for things that inspire awe and wonder in you as you move through your environment. It might be a majestic tall tree, the beauty of a cloud, or a tiny bird washing in a puddle, for example. When you’ve finished your walk, write down everything you noticed. 

The four elements

Which element (earth, water, air or fire) do you feel most reflects you right now, and why? There’s no right or wrong answer and this might change on different days – just explore what comes up today, when you allow yourself to write freely. 

Noticing nature’s beauty

Find a pretty nature spot to sit with your journal, and spend ten minutes sketching little details that catch your eye. See if you can fill a page with your drawings.

A happy memory 

Write a poem about a happy memory of time spent in nature in a previous autumn or winter. Try and let go of any idea of what a poem is or ‘should’ be. Just use words that capture your imagination, emotions and personal experience. 

Study a leaf

Find a fallen leaf and spend some time examining it. Now answer these questions in your journal (and stick the leaf in your journal too, if you like): How would you describe your leaf’s shape? What colour is it? What does it feel like to touch? Does it have a smell? Do you know what tree or plant this has come from? Is there anything else you’d like to note down about your leaf?

Finding joy in the seasons

Rainy day joys

Write a list of your favourite things about rainy days. Include little doodles to illustrate your list, if you like. 

Childhood fun

What did you used to do for fun in the autumn and winter as a child? Write down as many activities as you can remember. Then notice if there is anything that you’d like to try and enjoy again, in some way. If you loved making paper snowflakes, for example, is that something that you could do this year to decorate your home in the festive season?

Making the most of it

Create a brainstorm with ‘Autumn & winter’ in the centre. Then write down all of the things that you enjoy at this time of year that you cannot, or do not usually, do in the spring and summer months.

Design a Christmas jumper

Get your coloured pens or pencils out and go to town designing a fun Christmas jumper that you’d love to wear!

Positive affirmations

Write down 10 affirmations that you can refer to when you need a positivity boost in the months ahead. These affirmations should be statements that personally motivate you, or help you to connect with positive feelings. For example: ‘I deserve to rest and recharge’ or ‘I am so grateful for all the wonderful things that I have in my life’ or ‘I choose to prioritise joy because I know it makes me and others around me feel good’!

Reflect with gratitude

What is something (or someone) wonderful that you have in your life right now, that you didn’t have this time last year? Write it down, and list all of the reasons that you feel grateful for this thing or person. 

If you enjoyed these prompts, you can find out more about Hannah and her work as a journaling guide at www.journalforjoy.co.uk or on Instragram (@journal.for.joy). Hannah’s recently launched a journaling membership too, all about helping you to embrace a positive journaling habit and experience more joy, more often!