For a Calmer, More Intentional Year.
January naturally invites us to pause, reflect and set gentle intentions for the year ahead. Journaling is one of the simplest and most powerful tools for understanding your thoughts, processing emotions and reconnecting with what truly matters. When paired with aromatherapy, the experience becomes even more grounding and nourishing.
Scent helps quiet the mind, deepen your breath and create an environment where reflection feels natural rather than pressured. Using our Yoga Mat & Room Spray, or diffusing a calming blend, can transform your journaling into a soothing ritual that supports clarity and emotional balance.
Below, you’ll find a collection of January journaling prompts designed to help you reset, realign and step into the year with intention.
Preparing Your Space for Journaling
Before you begin, take a moment to create a soft, inviting environment. Even the smallest touches can make a big difference in how settled your mind feels.
Try:
- Spritzing your Room Spray to refresh the atmosphere
- Lighting a gentle candle to soften the space
- Sitting somewhere warm and comfortable
- Taking three slow, deep breaths
Choose a scent depending on what you need most:
- Energy: for focus, clarity and motivation
- Nurture: for grounding and emotional balance
- Relax: for releasing tension and softening the mind
This is your time to be present with yourself.
January Journaling Prompts
1. What do I want this year to feel like?
Instead of goals or achievements, focus on emotions and experiences.
2. What habits support the version of myself I want to step into?
Think small, sustainable and kind.
3. What am I ready to leave behind from last year?
Patterns, thoughts or expectations that no longer serve you.
4. What brought me calm recently?
Reconnect with the moments your body loved — routine teaches peace.
5. What does balance look like for me this month?
Define balance realistically, not perfectly.
6. What space in my life feels cluttered, physically or emotionally?
Where can you create lightness?
7. What is one thing I can do this week to support my wellbeing?
One small act is enough.
8. What am I grateful for at this moment?
Grounding gratitude softens the mind and anchors the present.
9. What boundaries do I want to honour this year?
Boundaries protect your energy and your peace.
10. How can I nurture myself more gently this winter?
Comfort, rest, warmth, softness. Choose what you need.
Pairing Prompts with Aromatherapy
Scent can help guide your reflective practice and deepen your journaling experience. Aromatherapy can support all areas of wellness in the same way journalling does. Combining the two can help to build a stronger more intentional habit.
Here’s how to pair them thoughtfully:
For clarity and goal-setting:
Use Energy or Clarity
- Sharpens focus
- Supports clear thinking
- Lifts sluggish winter energy
For emotional grounding:
Use Nurture or Balance
- Calms the nervous system
- Supports stability and connection
- Helps you reflect from a steady place
For evening reflection:
Use Relax or Tranquil
- Softens inner tension
- Helps unwind mental chatter
- Ideal for night-time journaling
A few sprays in the air, a drop in your burner, or a candle by your side can completely transform the moment.
Creating Your Journaling Ritual
A journaling routine doesn’t need to be long or perfect; it simply needs to feel supportive. Try setting aside 5–10 minutes a few times a week. Let your space, your scent and your breath guide you back to yourself. Explore the 5-minute journal, our favourite for spending a few intentional moments to yourself.
Over time, these gentle rituals help reduce stress, improve clarity and create a deeper sense of intention throughout the year.