One thing about me – I’m practical. I love keeping things simple. So much of the winter arc content I’ve been seeing overcomplicates and, importantly, over-exerts the individual taking on the challenge. There are dozens of reasons why holding yourself to unprecedented personal standards doesn’t work, so consider these winter journal prompts my attempt to help you create a winter arc that doesn’t result in minimal changes and maximum disappointment.
Let’s ignore the fact that setting smaller, incremental goals is how I personally have gone from beating myself up 24 hours a day, spiraling into an eating disorder, and struggling with my mental and physical health to living a happy life without any of those problems. I’m just one person. From that NIH study I just linked:
We were able to elucidate a highly possible downside of goal-setting interventions by showing that the failure of a high and specific goal can damage self-related factors like affect, self-esteem, and motivation and can also have subsequent behavioral consequences. These short-term consequences may lead to serious long-term consequences, especially when goals are failed consecutively and the person has no resources to counteract the effects. […] It was found that large discrepancies [between the goal and what was achieved], especially over a longer period of time, led to a downward revision of their goal. Accordingly, experiences of success lead to an upward revision of their goal.
So – success begets success. Setting yourself up for success above ALL is the best way to actually get somewhere.
I don’t personally use the New Year as a time to set resolutions. That’s why I’m pleased to see so many people shifting that “New Year, new me” BS to NOW, which is, of course, the perfect moment to start. As someone who has an arc every season, I’ve been using these three simple questions to get my ass in gear for a long time now.
Winter arc journal prompts
1. What were you up to this time last year? Compare your life then to your life now.
I cannot stress this enough: when trying to change anything about yourself, start by acknowledging changes you’ve already gone through. Whether or not they were intentional, the awareness that change is possible goes a LONG way. Think of this as “practice” for the rest of your winter arc, where you will set small, incremental goals that you are encouraged to progress through because you have success.
Are you finding that you were in roughly the same place last year? No worries – find one small thing that’s changed and go with that. All you’re looking for is proof that change is possible, however small.
Have things gone badly this year, and you’re in a worse place? Still no worries – there’s your proof that things don’t stay the same. Try to see those negative changes as momentum. If you’re struggling with finding silver linings, check out my post on gratitude and self care.
2. Why are you doing this?
Nailing the “why” is HUGE.
Listen, growth phases suck. Implementing change is hard. Whatever your goal is, you will get discouraged, you will be disappointed, and you will wonder, “is this what it’s supposed to be like?” While we can minimize those challenges (and the likelihood of abandonment) by setting high quality goals, the absolute BEST way to manage inevitable difficulties is having a go-to reason why you’re showing up.
It also wouldn’t be a winter journal prompts post without acknowledging that these challenges are WORSE in the winter. Many folx are dealing with seasonal affective disorder, which I’ve noticed a lot of the winter arc content forgets to acknowledge.
Knowing your “why” isn’t as simple as having a vague long-term reason, i.e. what it will be like when you GET there. That horizon is not going to look that attractive when you’re miserable trying to get something done TODAY. You need more. Start by dividing your “why”s into two sections – short-term and long-term. Think of reasons in both categories.
For example, my fitness routine. What keeps me showing up, even when I have setbacks?
Short-term: Higher energy when I walk out of the gym. Feeling strong. The thrill of adding weight at a predictable rate. Wearing a cute and functional outfit. Feeling like I’m getting something out of the gym membership dues I pay every month. Having a hobby that’s not only fun, but provides me with built-in solitude and “me” time. Reaping the rewards of eating well. Getting some sun on my way to the gym.
Long-term: having the bone density, sustained energy, and mental health support to be mobile into my old age. Having the energy to continue building my business and brand. Lower risk of future chronic illnesses. Being hot.
Notice that the “short term” list is longer, more detailed, and focuses on that quicker gratification. Once you have those “why”s in both categories, consistency is more limited by outside factors, like time and energy, and less limited by internal issues, like motivation and self-image.
Once you have your “why”s nailed down, write them down and have them visible somewhere. Put them on your mirror, by your computer, or on your phone wallpaper. Include a mix of short- and long-term “why”s wherever you end up putting them.
3. What are your immediate steps?
This is one that you’re going to ask yourself continuously throughout your winter arc. Having a short-term plan is better than a long-term one when you’re first starting, because that long-term plan will become clear as you work through what you think needs to happen first. Note that I’m saying what you think needs to happen. You will probably be wrong to an extent, especially if this is a new habit you’re trying to create. That’s completely fine.
Every project has a “scrambling” phase, in my experience. There will be a time when you’re in a sandbox, messing around and throwing things at the wall. This is still progress!
Write down a few things that need to happen in the next two weeks to get your winter arc in gear. Choose things that are super achievable. You want to start on the right foot, which means minimizing failure specifically. Once you have momentum, it can be easier to emotionally withstand failure and avoid the chronic discouragement the NIH study talks about.
When you get to the end of your immediate steps, take stock. Ask this question again.
Congratulations, you’re on your winter arc!
Winter journal prompts work all year.
Since winter is the worst season (not accepting feedback, thanks), bear in mind that these winter journal prompts will apply to future changes you wish to make as well. Don’t feel like you’ve totally missed the mark if you haven’t accomplished all your goals by January 1. These questions will still be there for you to take it from the top if you need to, and believe me, having some of this stuff answered already will make the process easier every time you try.
I hope these prompts help you as you’re getting ready for your winter arc. Remember, set yourself up for success!!