30 Powerful November Journal Prompts To Mentally Prepare For Winter
If you’re looking for daily November journal prompts that will boost your mood and encourage you to think positively about the winter season, then look no further!
As someone who typically struggles with winter blues, I like to journal to help me mentally prepare for the colder darker and rainier UK weather because it is so easy for me to fall into negativity.
I’ve compiled a list of journal prompts that you can use every day in November so that you can start the winter season in a good headspace and mitigate against Seasonal Affective Disorder (SAD).
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Why journalling helps you mentally prepare for winter
Journalling is a great way to help you mentally prepare for the winter season because it helps you get your thoughts and feelings out onto paper. Also, as someone who struggles with Seasonal Affective Disorder, I find it to be a healthy way to ground myself in reality and put things into perspective.
Studies have shown that ‘expressive writing’ (like journaling) leads to fewer visits to the doctor and an improvement in mental health which is great, especially during the colder dreary months.
It’s also an easy way to train your brain to be more mindful and reframe negative thoughts but only if you journal to get to know yourself and improve your self-awareness.
30 daily November Journal Prompts
- How do I want to feel this winter?
- What is one thing I can look forward to this season?
- What do I love most about cosy nights in?
- What negative thoughts about winter can I reframe today?
- How can I embrace slower winter days?
- What activities make me feel most alive in the colder months?
- Describe my ideal winter morning.
- What steps can I take to prepare mentally for the darker days ahead?
- Write about a time when I enjoyed winter more than expected (e.g. a fun snow day)
- How can I incorporate more light into my life (literally and metaphorically)?
- What are three small changes I can make to feel more positive this winter?
- What’s one winter memory that still makes me smile?
- How does the weather affect my mood, and how can I manage it better?
- What self-care practices do I want to prioritise this winter?
- Write a letter to myself to read on a particularly bad day.
- How can I maintain a healthy mindset despite the cold?
- What’s one new skill or hobby I want to try this season?
- How can I stay connected with others, even when it’s freezing outside?
- What is my winter self-care routine?
- How can I bring a sense of joy into winter this year?
- What’s my favourite inspirational quote and why?
- How can I keep my energy levels up despite the lack of sunlight?
- What are my energy givers and energy takers during winter?
- How do I handle days when I’m feeling really low in winter?
- What do I need to let go of this season to feel lighter?
- What’s one thing I can do today to make the most of the daylight?
- How can I reduce my social media usage and stop doomscrolling?
- What are my top three priorities this winter?
- How can I better prepare for winter physically?
- What does winter teach me about resilience and patience?
How to start daily journaling
- Make a dedicated space: try to find somewhere that feels safe and comfortable for you to practice journaling
- Let go of perfectionism: don’t worry about how your words sound or anything. Just focus on getting your words out and get messy with it if you have to.
- Be honest: your journal is a judgement-free zone so write whatever is on your mind, the good and the bad. Honesty is an act of self-love
- Regular time: try to journal at the same time every day, like first thing in the morning or just before you go to bed.
- Habit stack: if you’re struggling with sticking to a routine, try habit stacking. Attach your habit to an already existing habit (e.g. right after brushing your teeth or right after your nightly self-care routine)
Other things you can do to mentally prepare for colder days
- Buy a SAD light: I’ve had a SAD light for over 6 years now and it has changed my whole life. In fact, I have 2 types of SAD lights: a lamp and a sunrise wake-up alarm. I wrote about them extensively in my winter morning routine article
- Take vitamin D tablets: I’m not a doctor however, the NHS and UK Government recommend everyone take vitamin D supplements during the autumn and winter
- Create a winter routine: you need to intentionally build self-care habits into your routine that are designed specifically for helping you get through the winter months
- Join a sports club: find a way to get out the house and do something active. I’m doing a 13-week swimming course, and last winter I took street dance lessons. Staying active is a game-changer
- Learn something new: learning something new can be a great distraction from the weather. I’m doing a writing course at City Lit, and it’s been a fantastic way to stay engaged
- Arrange friend dates: Make plans with friends to keep yourself social, even when it’s tempting to stay inside
- Declutter your room: A tidy home is a tidy mind. There is no better feeling than when your room is tidy and organised because it means there’s one less thing to worry about on your to-do list.
- Make your room brighter/reorganise: reorganise your space to maximise the light coming in, invest in brighter bulbs, or even add some plants (real or fake) to create a refreshing environment
- Accountability buddy: Tell your friends to check in on you and hold you accountable for keeping a positive mindset, rather than just complaining about the weather
What journal prompts are you going to use in November?
I hope you found these journal prompts helpful in preparing you mentally for the winter season. Remember, there is no right or wrong way to use these journal prompts, you can stick to the daily plan or pick and choose.
Whatever works for you!
Also, try to do the other activities such as learning something new and getting an accountability buddy to help you get through the winter blues.
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