When the days get short, and the grey skies linger a little too long, the winter blues—or Seasonal Affective Disorder (SAD)—can make you feel heavy, tired, and uninspired. One of the best ways to combat the monochrome grayness of winter is to create something colorful and bright.

Art journaling provides a safe space for those melancholic feelings. It’s all about the process of moving your hands, engaging your senses, and creating something bright to lift your spirit even when the sun goes down at 4:00 PM.

Art Journal Prompts to Combat the Winter Blues

Below is a collection of therapeutic art activities paired with writing prompts ideal for art journal entries. They use a variety of media suitable for mixed media paper notebooks, from watercolors and collage to colored pencils and markers. 

Use the accompanying journal prompt as an inspiration to contemplate good things in life. Write your thoughts on the next page or write meaningful phrases and words directly on your art.

The Watercolor Sun

This exercise utilises the “wet-on-wet” technique to mimic the soft glow of a hazy winter sun.

Step-by-Step: 

1. Using a brush and clear water, paint a large circle in the center of your page.
2. With brushes saturated with yellows, oranges, and warm reds, drop drops of paint on the circle. 
3. Let the drops of color bleed outward.
4. Leave the rest of the page white or paint it a contrasting cool blue.

Journal Prompt: What is one small thing that lights you up right now (like a cup of coffee or a warm pair of socks)?

Metallic Linework

There is something deeply satisfying about seeing gold or silver shine against a dark background.

Step-by-Step: 

1. Cover a page with black acrylic paint and let it dry completely, or glue on the page a dark colored paper.
2. Use a gold or silver gel pen or a marker to draw repeating patterns (spirals, stars, or geometric lines) over the dark background.

Journal Prompt: “Even in the dark, I can find…” List three strengths you rely on during tough times.

The Candle Flame

Focusing on a single source of light is a form of mindfulness meditation.

Step-by-Step: 

1. Draw a single candle using colored pencils, pastels, or paint sticks. 
2. Using a bright yellow color, draw the center of the flame.
3. Keep expanding the flame with shades of yellow and orange.

Journal Prompt: How can you light up your “inner flame” when you feel unmotivated?

Citrus Slices

Bright colors are known to boost mood and energy levels visually.

Step-by-Step: 

1. Draw several circles and half-circles, all different sizes, across the page.
2. Draw wedges to represent slices of lemons, limes, oranges, and grapefruits.
3. Color them in vibrant or neon colors using pencils, markers, pastels, or paint sticks.

Journal Prompt: Write about one “zesty” or exciting goal you have for this year.

Kintsugi Collage

This activity celebrates the strength and grace that come from healing and working with imperfections.

Step-by-Step: 

1. Take pieces of scrap paper or drawings you didn’t like and rip them into pieces.
2. Glue them onto the journal page, leaving thin gaps (cracks) between pieces.
3. Draw over those gaps with a gold marker.

Journal Prompt: How have your “cracks” or struggles made you more beautiful and resilient?

Shadow Play

This exercise encourages you to observe the shadows with curiosity.

Step-by-Step:

1. Set up a lamp to cast a shadow of one or two objects onto the page.
2. Trace the outline of the shadow with a pen.
3. Fill the inside of the shadow with a surprising and bright pattern.

Journal Prompt: Is there a shadow (a worry or fear) that follows you? Can you look at it in a different way that makes it seem less heavy?

Yellow Collage

Yellow is the color most associated with happiness and intellect. 

Step-by-Step:

1. Flip through old magazines or junk mail.
2. Cut out only things that are yellow.
3. Glue them all over the page.

Journal Prompt: Make a list of everything that makes you happy.

Sunrise Gradient

A gentle reminder that the sun always rises.

Step-by-Step:

1. Use acrylic paints or tempera paint sticks to create a smooth gradient from the bottom of the page to the top: 
2. Start at the bottom of the page with dark purple.
3. gradually transition to red, then orange, then bright yellow at the top.
4. Blend the edges where the colors meet using a brush or fingertips

Journal Prompt: Describe what the ideal morning looks like for you.

The Sweater

Channel the physical feeling of a warm embrace through repetitive patterns.

Step-by-Step:

1. At the top of the page, draw a U or V shape for the neckline
2. Recreate the texture of the sweater by filling the page with repetitive “V” shapes to look like knitting.
3. Use thick markers and change colors to create a bright and colorful pattern.

Journal Prompt: What brings you comfort when life is difficult?

The Tea Stain

Use the footprints of a cozy moment to create art.

Step-by-Step:

1. Make a cup of strong black or chamomile tea.
2. Press the wet tea bag onto the page to create organic brown marks.
3. Once dry, look at the stains and draw what you see in the shapes.
4. Use colorful gel pens to brighten up the beige blobs.

Journal Prompt: What is your favorite ritual for winding down in the evening?

The Hibernation

Winter is a natural time for rest. This helps you honor your need to retreat.

Step-by-Step:

1. Draw a large arch to represent the cross-section of the underground burrow. 
2. Inside the burrow, draw a space filled with doodles of things that bring you comfort (notebooks, pillows, snacks, a sleeping cat, a teapot…)

Journal Prompt: If you could hibernate for three days with zero responsibilities, what would you do?

The Quilt

A visual representation of how small, beautiful moments make up a whole life.

Step-by-Step:

1. Use a ruler to draw a grid of 6 squares on the page.
2. In each square, draw a doodle that represents one moment from today
3. “Stitch” the squares together by drawing dashed lines between the squares with a fine-liner.

Journal Prompt: Write about the moments of your day that felt meaningful.

The Swirls of Steam

A practice in letting go by visualizing the release of tension.

Step-by-Step:

1. Draw a simple mug at the bottom of the page.
2. Use a pencil or light blue watercolor to draw long, loopy, swirling lines that fill the entire rest of the page.
3. Draw doodles or write words that represent what’s frustrating you at the moment.

Journal Prompt: Write a stream-of-consciousness rant about everything that’s frustrating you.

The Nest

Consider ideas, goals, and dreams you haven’t yet started working on.

Step-by-Step:

1. Using brown, tan, and grey pens, draw overlapping circles and ovals to create the nest.
2. Using an acrylic marker, draw three blue eggs in the center and write a word or draw doodles on each egg.

Journal Prompt: What idea or dream are you incubating right now that isn’t quite ready to hatch?

Seeds

A reminder that growth often happens in the dark where we can’t see it.

Step-by-Step:

1. Paint the two-thirds (landscape orientation) of the page brown (soil) using watercolors or watered down acrylic paint and let it dry. Or glue a piece of brown paper onto the page.
2. Use acrylic markers to draw colorful seeds in the ground
3. Embellish the seeds with intricate patterns using a white marker.
4. Draw tiny white or light green shoots just starting to poke up from each seed.

Journal Prompt: What are you “planting” now (habits, skills, relationships) that you hope will bloom in the next few months?

Blind Contour Self-Portrait

This is a fun activity that helps you practice not taking yourself or life too seriously.

Step-by-Step:

1. Set a mirror in front of you.
2. Put your pen on the paper and look at your reflection.
3. Draw your face in one continuous line without looking down at the paper and without lifting the pen.
4. Add color and details to the drawing.

Journal Prompt: What is the funniest part of the drawing?

Birds on a Wire

Birds in winter are a symbol of endurance.

Step-by-Step:

1. Draw 1-3 lines across the page. Draw them parallel or at a slight angle.
2. Draw small, simple silhouettes of birds perched on the lines.
3. Give them colorful “musical notes” coming out of their beaks.

Journal Prompt: What helps you keep going through difficult times?