40 Spring Journal Prompts For Gentle Growth And Releasing Old Energy

For me, Spring is an invitation to check in with myself to figure out where I’m headed. And though the season offers me a fresh start, it isn’t about me becoming someone new. It’s about me leaning more into what I want and the things that make me ME.

And I’ve always wanted more growth. I remember when I chose to leave a job that was causing me nothing but unnecessary stress, and it happened during the spring, which gave the season a deeper meaning for me. It showed me that growth isn’t loud or dramatic; it’s the quiet decision to trust yourself and choose better.

As an introvert who naturally turns more inward during the winter months, I created these spring journal prompts to help us open up and reconnect with ourselves so that we can bloom.

Table of Contents

• The Number 40 and Its Relevance to Spring
• 40 Spring Journaling Prompts
  • Saying Bye to Winter’s Energy
  • Reconnecting with Yourself
  • Setting Intentions for Growth
  • Finding Yourself in Bloom
• Let Spring Be Gentle

The Number 40 and Its Relevance to Spring

The number 40 symbolizes transition, preparation, and inner change. It represents a transformation that is steady and intentional. So it’s in direct alignment with the energy of Spring!

The number 40 reminds us that growth doesn’t happen all at once. It unfolds gradually. And these spring prompts are going to support you through your period of growth.

40 Spring Journaling Prompts

These prompts have been broken into 4 categories:

• Saying Bye to Winter’s Energy
• Reconnecting with Yourself
• Setting Intentions for Growth
• Finding Yourself in Bloom

Saying Bye to Winter’s Energy

Before we head into Spring, let’s take a moment to acknowledge what winter asked of you. It’s a time of slowness, introspection, and for some, a time of emotional heaviness. If you’re interested in releasing the winter’s energy faster, start with my guide to a spring reset.

1. How did you naturally retreat or conserve your energy during winter? What did that period of hibernation teach you about your needs?

2. In what ways did you turn inward out of self-protection rather than intention? What parts of that behavior no longer serve you?

3. What did moving slowly look like for your mindset and emotional state this winter? What did you learn from not rushing yourself?

4. In what areas did you resist slowness? Why did the slowness make you feel uncomfortable? What would it look like for you to honor your natural pace?

5. What moods showed up for you frequently during winter? What do you think those moods were trying to communicate?

6. Which emotions are you ready to release as the seasons change? Why do you want to release them?

7. How did the darker days influence your thoughts? What truths or beliefs came to the surface when things felt quiet and heavy?

8. Identify 2-3 fears or doubts that became louder in the winter? Which ones feel less powerful to you now? What changed?

9. What did your inner world make clear that you need the most during winter? Did you listen? How did you honor your inner self?

10. List 2 inner insights that you are carrying with you into the spring? What steps will you take to honor them moving forward?

Reconnecting With Yourself

This season is an opportunity to revisit your values, rituals, and any part of yourself that may have gone quiet. Introducing new spring habits can help serve as a starting point for self-connection.

11. When do you feel the most present and grounded in your daily life? What are you doing to stay in that space?

12. What habits pull you out of the moment most often? Why do you think that is? How can you gently redirect your attention back to yourself?

13. List 3 values that feel the most important to you in this season of your life? How do these values show up in your daily choices?

14. In what ways are you living in alignment with your values? In what ways are you compromising them?

15. Where do you still filter or soften who you are? What are you afraid may happen if you don’t filter or soften yourself?

16. In what areas of your life do you feel most like yourself? What makes those spaces feel safe and honest?

17. Does anything feel misaligned or off in your life? How does that misalignment show up for you mentally, physically, or emotionally?

18. What are some small adjustments that could bring you back into balance? Is there anything keeping you from making these adjustments?

19. When you feel scattered, what rituals help you reconnect with yourself? How do these rituals support your nervous system?

20. How can you protect time for self-connection without feeling guilty? What boundaries would you need to implement to help with this?  

Setting Intentions for Growth

Your growth doesn’t have to be forceful to be meaningful. Set your intentions to gain clarity into what you want while you honor the space you’re in now. If you typically struggle with setting intentions, you can use my spring intentions to help you brainstorm your own.

21. What are some challenges that have shaped your strength more than you realize? Have they changed how you trust yourself?

22. How have you proven your resilience in quiet or subtle ways? Do you ever take the time to acknowledge that growth?

23. What patterns do you keep repeating in life? Which patterns are you ready to release?

24. If you were to respond differently to old patterns, how would you do it? Do you need support to get you through?

25. Are you holding yourself back out of fear or perfectionism? If you could eliminate or lessen both, what would your growth look like?

26. How do you usually define success for yourself? Is it rooted in your own thoughts and beliefs, or is it based on other people’s expectations?

27. What kind of life are you intentionally creating this year? If you examined your current habits, would they reflect that vision?

28. Where do your actions and desires feel disconnected? What is required of you to get in alignment?

29. At the end of this year, how do you want to feel? What steps are you taking to get there? What internal shifts are needed?

30. What version of yourself are you slowly growing into? Do the choices you make on a daily basis support this?

Finding Yourself in Bloom

Blooming is about becoming more visible as yourself. It’s about allowing your growth to be seen, honoring your rhythm, and practicing discernment.

31. Where in your life are you ready to be seen more? What fears do you have around visibility?

32. What parts of yourself have you kept hidden for comfort? What would it feel like to let those parts of yourself show so that you are free?

33. What deserves your energy this season? Why? What doesn’t deserve your energy, and how will you make sure your energy is protected?

34. How will you know when you are making decisions from your intuition instead of obligation? What signals will help guide you?

35. What pace feels most supportive to you right now? Slow, fast, or in between? How does your body respond when you honor the pace that feels right to you?

36. In what areas of your life are you rushing yourself unnecessarily? Who or what are you trying to keep up with? What are you trying to prove?

37. What realizations have you come to that shift the way you see yourself? How have these realizations changed your priorities?

38. What’s an inner awakening that feels subtle but also important? How do you plan to nurture this awakening so that it grows?

39. Define what living authentically looks like for you. Are you already doing any of this? What more could you be doing?

40. Think of one way you can choose yourself more consistently this spring? Does it feel easy or hard to do? How can you support yourself here?

Let Spring Be Gentle

These spring journal prompts aren’t about you completely reinventing yourself overnight. They are about listening, awareness, and allowing your growth to happen naturally but intentionally. So don’t overdo it. Take your time and let things flow.

Looking for more ways to celebrate spring? Read these posts:

• Spring Self Care Challenge: 21 Days of Renewal and Growth
• 7 Ways to Stay Committed to a Self Care Challenge