Winter journal prompts help you use the long, dark evenings to slow down, notice what's cozy and good, and think about the season ahead. Here are 40 prompts in five groups, from the cozy present to looking toward spring, plus a simple 10-minute winter evening routine.
Winter evenings are long, and many of us spend more of them at home. That makes it a natural season for a little reflection. It also makes it easy to notice only the gray, cold and tired parts of the day.
The Three Good Things practice from UC Berkeley's Greater Good Science Center pushes back on that. It points out that we tend to take good things for granted and overlook everyday goodness, like a kind gesture from a stranger or the warmth of the sun on a chilly morning. Writing down three things that went well, and why, helps you notice them. Greater Good adds that some people find writing before bed helps make it part of their routine.
What's the coziest spot in my home, and what makes it feel that way?
What did winter look, sound and smell like today?
What warm food or drink am I enjoying most this season?
What small comfort got me through today?
What am I reading, watching or listening to on these long nights?
Who would I like to invite over on a cold evening?
What's one good thing about the dark coming early?
What went well today, and why?
What can I let go of this winter?
What does rest look like for me right now?
Which commitments could wait until spring?
When did I last do nothing, on purpose?
What slow hobby would I like to try: puzzles, baking, knitting or sketching?
What helps me feel calm when the days are short?
What would a gentle winter weekend look like?
What am I rushing that doesn't need to be rushed?
Which holiday traditions do I love, and which could I skip this year?
What do I want this season to feel like?
Who will I miss this year, and how could I remember them?
What part of the holidays feels heavy, and what would make it lighter?
Where can I say no so I have energy for what matters?
What's a small, low-cost way to celebrate that feels like me?
If I'm spending a holiday alone, what would make the day kind to me?
What's one moment from this season I want to remember?
What's one thing I'm proud of from this year?
What surprised me this year?
Who made this year better?
What did I learn the hard way?
What's a small moment from this year I'd like to keep?
What am I ready to leave behind?
Which habit helped me most?
In three words, how would I describe this year?
For a fuller review, try this end of year reflection template.
What am I looking forward to when the days get longer?
What do I want to plant, start or begin this spring?
What would I like to have finished by the first warm day?
What's one small step I can take this week toward a spring goal?
Where do I want to spend more time outside when it warms up?
What do I hope my spring self remembers about this winter?
What has this winter taught me about what I need?
Write a short letter to yourself to open on the first day of spring.
Set the scene (1 minute). Turn on a lamp and grab a blanket and a warm drink.
Three good things (3 minutes). List three things that went well today and why each one happened.
One prompt (4 minutes). Pick one from the lists above.
Look ahead (1 minute). Write one thing you're looking forward to tomorrow.
Close it (1 minute). Put the journal away and start winding down for bed.
For more ways to spend the hour before bed, see these evening routine ideas.
The National Institute of Mental Health (NIMH) says many people feel down or have the "winter blues" when the days get shorter, and feel better in spring when longer daylight hours return. Sometimes the changes are more serious. Seasonal affective disorder (SAD) is a type of depression with a recurring seasonal pattern. In most cases, symptoms start in late fall or early winter and go away in spring and summer.
The NHS lists symptoms such as low mood, a lack of interest in things you usually enjoy, feeling restless or irritable, difficulty concentrating, being more tired and sleeping more than usual, and thoughts of suicide or self-harm. NIMH also notes that SAD is not the same as the "holiday blues," because it's linked to changes in daylight, not the calendar.
A journal can't diagnose or treat SAD. If low mood comes back around the same time every winter, talk to a doctor. The NHS suggests seeing one if you think you might have SAD, and its self-help ideas include getting as much natural daylight as you can, staying in contact with friends and family, and going to bed and waking up at the same time every day. If you or someone you know is struggling or having thoughts of suicide, NIMH advises calling or texting 988, or chatting at 988lifeline.org. In life-threatening situations, call 911.
This is general information, not medical advice. Talk to your doctor or pharmacist about your own situation.
Cozy moments, rest, the holidays (including the hard parts), a short look back at the year and what you want from spring.
Keep it short, pair it with a warm drink and a lamp, and write at the same time each evening.
According to NIMH, many people feel a bit down when the days get shorter. SAD is more serious: a type of depression that returns with the seasons and affects how you feel, think and behave. A doctor can help tell the difference.
Writing down good moments can help you notice them, and a journal can show you when low moods start. It isn't a treatment for depression, so talk to a doctor if your mood stays low.
Dear You: Daily Letters gives you a daily letter chosen from six moods, such as calm or gratitude, ending with a small step and a question you can answer in a private write-back reply. You can also seal a letter to your spring self, for anywhere from a week up to five years, and it opens in the app on its scheduled date. It has no account or ads, and your letters stay on your iPhone.
Get Dear You free on the App Store