Whether you’ve seen nothing but gray skies for weeks, or you’re enjoying the magic of winter as it blankets the world around you, you might be experiencing a noticeable lack of energy and motivation as winter drags on. Low energy levels during winter are very common: reduced exposure to natural sunlight can disrupt the body’s circadian rhythm and lead to imbalances in the production of serotonin and melatonin, impacting mood and sleep patterns. Colder temperatures often discourage outdoor activities and exercise, contributing to a sedentary lifestyle that can sap energy levels. Seasonal Affective Disorder (SAD) is more prevalent in winter, further exacerbating fatigue.
Winter can be a season for restoration and reflection, and journaling is a great tool to get you through it. While we can’t push the clouds away, we can give you some helpful tips for journaling through the darkest months.
1. Journal for Motivation
One of the most effective ways to combat the winter blues is by journaling goals. Setting and tracking goals through journaling can be a great way to identify achievable objectives, both big and small. Whether you’re hoping to complete a daily workout, practice a new language, or tackle a work project, jotting down these goals in your journal helps you keep stock of what’s important to you, which is a great way to stay motivated.
Here are a few motivating journal prompts:
- What is one positive change I can make in my life today?
- What are three things I am grateful for right now?
- What small step can I take to overcome my biggest challenge?
- When do I feel strongest?
- What has been my biggest success so far?
- What is one thing I’ve always wanted to try?
- How can I show kindness to myself today?
- What am I proud of myself for?
- How can I improve my health today?
- What is one goal I am committed to achieving this week?
2. Take Time to Decompress
Sometimes, you just need to lean into the lethargy of winter and let yourself rest and recover. In a world of constant hustle, the colder months can force us to take a necessary pause, which can help us recharge, both physically and mentally. Intentional slowing of your daily habits and routines can help you make the most of winter: it can be a time to pause, reflect, and take stock of how you feel.
Rather than viewing the winter slump as just something you have to get through, reframe it as an opportunity for self-care and self-reflection. Use your journal to explore your inner world, delving into your values, passions, and long-term goals.
Here are a few journal prompts to guide you into introspection and planning, particularly in the context of the winter season:
- What are some ways I can practice self-care during the winter months?
- How does the winter season affect my mood and energy levels?
- What are the things I enjoy most about the winter?
- In what areas of my life could I benefit from a pause or slowdown?
- How can I use this time to reflect on my achievements and challenges over the past year?
- What are my passions? How can the quiet of winter help me focus on them?
- How can I use the winter months to plan and prepare for my long-term goals?
- What are the most significant lessons I’ve learned this past year and how can I apply them moving forward?
- In what ways can I improve my daily routines to support my mental and physical well-being during winter?
- What are my hopes and aspirations for the coming year?
3. Stay Grateful
Even on the coldest days, there’s so much to be grateful for. Taking a few moments each day to reflect on and document those things can be a powerful antidote to the winter blues. It can be small things: the warmth of a favorite blanket, a delicious mug of hot chocolate, or the way the icicles look at sunrise. Scientific research supports the notion that gratitude journaling can significantly impact mindset and motivation. Studies have shown that engaging in a regular gratitude practice can activate neural pathways associated with reward, reinforcing positive behaviors and improving overall mood.
Try these journal prompts to help you reflect on the positive aspects of daily life, especially during the winter months:
- What are three small things that brought me joy today?
- How did someone’s kindness or actions make my day better?
- What is one aspect of nature that I appreciate during the winter?
- Which personal strength or quality am I most grateful for today?
- What is a recent challenge I’ve faced, and what can I be grateful for in this experience?
- Who are the people in my life I am most thankful for right now?
- What is a winter memory that always makes me smile?
- Which winter activity makes me feel happy?
- What was the best part of my day today?
- How does practicing gratitude affect my outlook on life?
Whether you’re a passionate skier who can’t wait to get out and enjoy the colder days, or if you’re just waiting until winter is over and you can enjoy nice walks in a t-shirt again, journaling can help you root yourself in the present, improve your motivation and self-awareness, and help you make the most of thes days, short as they may be.
Download the Day One Journal App Today
The Day One journaling app makes it easy to build and maintain a daily journaling habit. Daily writing prompts and journal streaks are designed to help keep you motivated and consistently journaling. Add photos, videos, and audio to your journal, anytime, anywhere.
About the Author
Phoebe Kranefuss is a freelance writer and marketer based in Madison, Wisconsin. She’s a lifelong journaler and (almost) daily writer. She studied English Literature at Bowdoin College, is currently pursuing her MFA in fiction at University of Wisconsin–Madison, and has written for and worked with healthtechs including Monument, NOCD, and more.
