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Shadow Work Journal Prompts & Exercises
201 gentle prompts and 10 exercises to notice your patterns and meet your hidden side.
$4.90Regular price $7-30%$7
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–Days––Hours––Min––SecA printable shadow work journal with 201 shadow work prompts and 10 guided exercises, from noticing your patterns and triggers to your inner critic, family patterns, relationships and envy. It opens with a plain explanation of Carl Jung's idea of the shadow and keeps every prompt gentle and reflective. It is a PDF you print at home or write in on a tablet, not a bound book.
Format: Printable PDF · US Letter
License: Personal & Business
Made for you if…
- You are curious about shadow work and want a gentle place to start
- You notice the same reactions and patterns repeating and want to understand them
- You like journaling on paper or in GoodNotes and want prompts that go deeper than gratitude lists
What you’ll get done
- A clearer picture of your triggers, habits and the stories you tell yourself
- A calmer way to answer your inner critic, and words you can say to yourself on hard days
- Your values, strengths and hidden qualities written down where you can come back to them
What’s inside
- 01Shadow Work Journal (PDF, 42 US Letter pages, 201 numbered prompts, ink-friendly)
- 028 sections: Noticing Your Patterns, Emotional Triggers, Your Inner Critic, Childhood and Family Patterns, Relationships, Jealousy and Resentment, Self-Compassion, Integration
- 0310 guided exercises: Pattern Map, Trigger Tracker, Two Voices, Family Rules, Roles I Play, Mirror Page, Envy Decoder, A Kind Pause, Golden Shadow, Values Check
- 04A plain introduction to shadow work and a one-page guide to using the journal
- 053 lined "Your entry" pages to print as many times as you need
- 06Prints on US Letter paper; works in GoodNotes and Notability
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Frequently Asked Questions
What is shadow work?
Shadow work is a way of getting to know the parts of yourself you usually hide or don't notice. The idea comes from Carl Jung, who called those parts the shadow. In this journal it simply means noticing your patterns and writing about them honestly and kindly.
Is this therapy?
No. It is a self-reflection journal, not therapy or medical advice, and it does not ask you to relive painful events. If you are in crisis in the US, call or text 988. If old pain keeps coming up, a licensed therapist or counselor is the right person to talk to.
Can I use it in GoodNotes?
Yes. Import the PDF into GoodNotes, Notability or any PDF app and write on the pages with a stylus. You can also print it on US Letter paper at home.
Can I print the exercise pages more than once?
Yes, as often as you like for your own use. The Trigger Tracker, A Kind Pause and the lined entry pages are the ones people tend to print extra copies of.
Is it a download or a subscription?
A one-time download. Pay once and the PDF is yours to keep, reprint and come back to.