20 Autumn Journaling Prompts to Reflect and Reset

There’s something about autumn that naturally invites reflection. The days begin to shorten, the air turns crisp, and we find ourselves drawn inward — both physically and emotionally. It’s a season of slowing down, noticing change, and creating small rituals of care.

Journaling can be one of the simplest yet most powerful ways to pause, reflect, and reset during this seasonal shift. Whether you’re jotting down a few lines in a notebook, free-writing with your morning coffee, or keeping a structured journal practice, these prompts are here to help you reconnect with yourself this autumn.

Why Journal in Autumn?

Autumn journaling can:

Help you let go of what no longer serves you (just like the trees shedding their leaves).
Give space for gratitude and appreciation of the simple seasonal pleasures.
Offer clarity as you transition from the busy energy of summer into the slower, cosier rhythms of autumn and winter.
Encourage mindfulness and presence as you notice the small changes all around you.

person wiring on notebook with a pen — Photo by Arina Krasnikova on Pexels.com

20 Gentle Autumn Journaling Prompts

Reflecting on the Season

What word or phrase captures how you want to feel this autumn?
How has this past summer shaped me, and what do I want to carry forward into autumn?
What am I most looking forward to as the seasons change?
What am I ready to release, like the trees letting go of their leaves?
Which autumn rituals bring me the most comfort and joy?

Gratitude & Appreciation

List five small autumn pleasures that always make you smile.
Write about your favourite autumn food or drink and the memory it carries.
What do I feel most thankful for in this season of abundance and harvest?
Who or what has brought me joy recently that I’d like to acknowledge?
What do I love about cosy evenings at home?

Self-Care & Slowing Down

What does my body need more of in this season?
How can I bring more calm into my everyday routines?
What small daily ritual could help me feel more grounded?
How can I make my mornings or evenings feel more nurturing?
When do I feel most at peace during autumn?

Looking Forward & Resetting

What goals, intentions, or projects would I like to focus on before the end of the year?
What would a slower, gentler autumn look like for me?
How do I want to spend my time as the nights draw in?
What do I want to prioritise in my relationships this season?
If I could give myself one message heading into winter, what would it be?

black pen on a journal — Photo by Photo By: Kaboompics.com on Pexels.com

Tips for Making the Most of Your Autumn Journaling

Keep it simple — even a few minutes a day can help you reset.
Create a ritual — light a candle, make a cup of tea, or sit by the window as you write.
Don’t overthink — journaling is about exploring, not perfection.

Closing Note

Autumn reminds us that change can be beautiful. Taking time to pause and write, even for just a few minutes a day, can help us find calm and clarity in this season of transition. I’d love to know — do you keep a journal? Or will you be starting one this autumn?

Come and share your reflections with me over on Instagram.

Chat soon,

Ciara