Shadow Work Journal | Printable and Digital PDF

A gentle, guided space to get to know the parts of yourself you learned to hide. 120 original shadow work prompts in 12 themes, each with its own page, plus tools for triggers, emotions, patterns, boundaries, your inner child and self-compassion, and 30 daily check-ins. You get two versions: a printable US letter PDF and a hyperlinked digital PDF. Undated, go at your own pace.

WHAT'S INSIDE (195 pages in each version)

- Cover, index and section pages

- Start: how to use this journal, before you begin (a safety note and your grounding plan: people to reach out to, professional support, grounding tools, signs I need to pause), my intentions, my values (30 values to circle, top 5), an emotion wheel with 6 core feelings and 24 feeling words

- Prompts: a linked overview of 12 themes, 12 theme pages listing their 10 prompts, and 120 prompt pages with room to write, feelings that came up, where I felt it in my body and a kind word to myself

- 12 themes: childhood, inner child, triggers, relationships, self-worth, fear, anger, envy and comparison, shame and guilt, inner critic, forgiveness, growth and wholeness

- Tools: 2 trigger logs, 3 trigger deep dives, 2 pattern trackers (with a 31-day tracker), 2 boundaries worksheets, 2 inner child letters, a reply from my inner child, 2 self-compassion pages, 2 unsent letters

- Check-in: 30 daily check-ins (mood, emotions, triggers, what I needed, one kind thing, how grounded I feel), 3 monthly reflections and 3 lined notes pages

TWO VERSIONS INCLUDED

- Printable: US letter size, no links, ready to print (fits A4 in your print settings). Print a theme at a time or the whole journal

- Digital: the same pages with section tabs, a linked theme overview, theme to prompt links, previous and next buttons and an index, for any PDF annotation app that supports links

HOW IT WORKS

1. After purchase, download both PDFs from the link in your confirmation email.

2. Print the pages you need, or open the digital PDF in a PDF annotation app on your tablet or computer.

3. Make your grounding plan, choose any theme and answer one prompt at a time. Skip any prompt that does not feel right today.

GOOD TO KNOW

- Portrait layout, two PDF files, undated

- All 120 prompts are original and written for this journal, in gentle, non-judgemental language. No names are needed anywhere

- This journal is a self-reflection tool, not therapy, and not a substitute for professional support. If you are struggling, please reach out to a qualified mental health professional or a crisis line in your country

- Handwriting in the product photos is only an example. Your journal pages come blank

- This is a digital product. No physical item will be shipped. Printer, paper, app and device are not included

- For personal use only. Please do not share or resell

- Because this is a digital download, returns are not accepted. If you have any problem, reply to your download email and I will be happy to help