Autumn Journaling Prompts: Reflecting on Change and Growth

As the leaves turn golden begin to fall off trees, autumn (or fall, for my American readers) offers a unique opportunity to reflect on personal growth and embrace change. The seasonal transition mirrors the changes we experience in life—letting go of the old to make space for the new. Journaling is a powerful tool for self-reflection and personal growth, and autumn is the perfect time to pause, reflect, and realign.

Whether you’re an experienced journaler or new to the practice, these prompts will help you embrace the seasonal shift, reflect on your journey, and set intentions for the months ahead. I encourage you to take some time to consider beginning a journal. It doesn’t have to be serious, and can just be used as a ‘brain dump’, like I do most of the time. Journaling is a personal experience, so make it your own!

Prompts to get you started, plus some examples from me :)

1. What changes have I experienced so far this year, and how have they shaped me?

Autumn is all about transition. Reflect on the changes you’ve faced recently—whether personal, professional, or emotional. Consider how these changes have contributed to your growth, and take a moment to appreciate how far you’ve come.

Example: over the last few months there has been a lot of change in my life in regards to my professional life. It has taught me that I am more capable than I know, whilst also that sometimes we need to let go of old dreams (in this case, dream jobs) in order to make space for something new.

2. What am I ready to let go of this season?

Just as trees shed their leaves, autumn is a time to release what no longer serves you. It could be a habit, mindset, or even relationships that have held you back. Write about what you need to let go of to make space for new beginnings.

Example: I am ready to let go of a few things this season, but I’ll keep the list short. Firstly, my overthinking and catastrophising – all stemming from the constant need to self-sabotage. I think a few of us can relate to this! And this is what I’ve been working on in recent therapy sessions, and I will continue to work on these things going into autumn too. Secondly, my past traumas and experiences. Of course, things you go through help shape the future you, but at the same time, we need to learn when to let these things go. That’s my main focus for this month of September. To let go of things that no longer serve me.

3. What does balance mean to me right now?

With the busy pace of life, it can be easy to feel out of balance. As the days shorten and nature slows down, take time to reflect on what balance means to you this season. How can you create more harmony in your life, especially as the holidays approach?

Example: I am a workaholic – I don’t know if you have been told! And with a change in my life/career path coming up soon, I’m taking time off to focus on me and what really matters. So, for once, I’ll be able to get a good work/life balance – which is rare for someone like me who stays up til ungodly hours of the night getting things done!

4. What lessons have I learned recently?

Autumn is a time for reflection. Think about the lessons you’ve learned in recent months. How have these lessons changed your perspective or influenced your actions? What wisdom can you carry with you as you move forward?

Example: I have learnt that I am stronger than I think. Getting personal here, I’ve battled a couple relapses throughout this year – mainly due to work stress and change/control. But, each time, I’ve come back stronger. And this is what propels me for the future, and this is what I can use to help me on harder days, even if those days have nothing to do with my eating disorder.

5. What are three things I’m grateful for this season?

Practicing gratitude is a wonderful way to ground yourself, especially as the seasons change. Reflect on the beauty of autumn and the small moments that bring you joy—whether it’s a cosy cup of tea, a colourful sunset, or the support of loved ones.

Example: I am grateful for 1) the colder days, where I can snuggle up under a blanket with a hot drink and embrace the hibernation seasons. 2) the autumn leaves falling down, as this is a sign (to me) that change is coming and that it can be beautiful. And 3) pumpkins, cinnamon, lattes and all things autumn!!

6. What is one area of my life where I’d like to see growth?

As nature prepares for a period of rest, consider where you’d like to focus your growth. Is there a skill you want to develop, a goal you want to work toward, or a personal quality you’d like to strengthen?

Example: I would like to see growth in my independence. I go through periods of being attached to others, then loving the independent lifestyle. I want to use this time of rest to figure out which one most aligns with me and the person I am today – not the person I was (and that person was so not independent and very needy!).

7. How can I embrace the idea of slowing down?

Autumn naturally encourages us to slow down and savour the moment. Think about ways you can incorporate more rest, mindfulness, or self-care into your routine. How can you embrace a slower pace without feeling unproductive?

Example: I struggle with this one, as I’m sure we all know. I hate the idea of not being “productive”, but then I forget that self-care is one of the most productive things you can do. So, I’m bringing back a night routine which is fully focused on self-care, from skincare, to baths, to Netflix and journaling.

8. What am I most excited for this season?

Autumn is full of cozy, comforting moments. Reflect on the things that bring you joy this time of year. Whether it’s spending time with family, enjoying the changing scenery, or indulging in seasonal treats, write about what excites you about the season.

Example: I am most excited for the run-up to Christmas! The colder months and darker days only mean one thing: the festive period is nearly here. And I couldn’t be happier. This is one of the main things that keep us going, in my opinion, during these months (especially in the dark and gloomy UK!), as it’s a period of hope, joy and family. Sometimes it’s ok to look forward to the future, ie Christmas, and not be totally present – we all deal with less-motivated days and periods of sadness differently.

9. How can I nurture myself during the colder months?

As the weather cools and the days grow shorter, it’s important to focus on self-care. What can you do to nourish your body and mind during the autumn and winter months? Write about small practices you can implement to keep yourself feeling balanced and supported.

Example: as explained before, I am focusing on rest, mindful movement (ie, limited!) and nourishing my body and soul with all the yummy, seasonal foods I can find! I am also going to have a little more patience with myself, and remind myself that it’s ok to feel less motivated during this time of year.

10. What intentions do I want to set for the rest of the year?

Autumn is the perfect time to reflect on your goals and set new intentions for the remainder of the year. What do you want to focus on? How can you make the most of the final months of the year?

Example: since I have a little more time on my plate in the coming couple of months, I’m going to use it to ensure that I rest myself, and also do some deep inner work. Learning what I actually want in life, and how I can get there on my own :)

By taking the time to reflect through journaling, you can connect with the seasonal energy of autumn and align yourself with its natural rhythm of change and renewal. Use these prompts as a way to slow down, gain clarity, and welcome the opportunities that this season of transition brings.

(Look out for a podcast all about this topic coming to you NEXT WEEK!)

Here’s some of my recent episodes below (available directly on this blog post, on Apple Podcasts, or on Spotify – just search The Pepetoe Podcast)

The Year of the Snake: Shedding What No Longer Fits | Season 3 – The Pepetoe Podcast

2025 was the Year of the Snake, and if this year felt unbearably heavy, this episode will help it make sense.In this episode, I talk about shedding. Not habits or goals, but identities. The versions of ourselves we’ve been carrying because they felt necessary, familiar, or safe, even when they no longer fit. I reflect on what it means to release what’s heavy and false, to sit in the discomfort of loss, and to trust that what remains is real.This episode is a heavy one, but it is needed. I know so many people have struggled this year in ways they didn’t expect, and this conversation is about naming that struggle without romanticising it. About understanding why this year demanded so much of us, and why the exhaustion, grief, and confusion weren’t personal failures, they were part of the shedding.We also look ahead to 2026, the Year of the Horse: a year of movement, momentum, and quiet confidence. A year where clarity returns, doors open, and we begin walking in a direction that finally feels like ours.If 2025 stripped you back, this episode is here to remind you: it wasn’t for nothing. What fell away made room for what’s next 🤍Notes:Blog: http://www.pepetoe.netTikTok: @elenaoverfieldInstagram: @pepetoebyelenaI love you guys, and THANK you for being part of this wild, painful, but also exciting Pepetoe journey in 2025. I couldn't have made it to this day without EVERY SINGLE ONE OF YOU!

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