Shadow Work Journal Prompts Pack (Printable)
Gentle prompts to notice triggers, patterns, and what you’re protecting.
Tip: pick one real trigger from the last 7 days.
Shadow work journal prompts (printable)
Prompts for the moments that “hit too hard”. Notice the trigger, the story, and the need — without spiraling.
Updated: 2025-12-26
Quick safety note
Shadow work can bring up intense emotions. If a prompt feels too activating, stop and switch to a grounding practice. Consider working with a therapist for deeper topics.
Download the printable pack
Shadow work prompts (30)
Pick one prompt. Speak for 60 seconds. Stop.
Triggers + reactions (10)
- What annoyed me disproportionately this week?
- When did I feel judged, and what did I assume they thought?
- What comment hit me hard — and why?
- What situation made me feel small, and what did it remind me of?
- What do I secretly want praise for?
- What do I pretend I don’t care about, but actually do?
- When do I get defensive, and what am I protecting?
- What do I criticize in others that I fear in myself?
- What boundary do I avoid setting because I want to be liked?
- What emotion do I label as “bad”, and what is it trying to do for me?
Patterns (10)
- What pattern do I repeat in relationships (chase, withdraw, people-please, control)?
- What role do I default to (helper, achiever, peacemaker, rebel) — and what does it cost?
- What belief about myself feels “obviously true” but might be learned?
- What do I avoid because it risks failure or rejection?
- Where do I use productivity to avoid feelings?
- What do I fantasize about changing instantly, and what need is underneath?
- What part of me do I disown (“I’m not that kind of person”)? What is it afraid of?
- What do I envy, and what does that point to?
- What do I control when I feel unsafe?
- What do I do to keep the peace that breaks my trust with myself?
Integration (10)
- What would compassion look like toward the part I’m judging?
- What is one small repair I can make (to myself or someone else)?
- What boundary would protect me and still be kind?
- If I could rewind the triggering moment, what would I say or do differently?
- What’s the smallest step toward being more honest?
- What does “enough” look like for me (not perfection)?
- What strength is hidden inside the trait I’m calling my “shadow”?
- What tiny risk can I take to be more authentic this week?
- What would I do if I didn’t need anyone’s approval today?
- What is one thing I want to practice this week?
The 60-second script
- 1) Title — “Shadow” + one word (e.g. “Shadow — defensiveness”).
- 2) Three sentences — trigger, story, need.
- 3) One tag — like [defensive], [hurt], or [clear].
- 4) Stop — choose one kind next step.
Want voice notes that become clean Markdown? Download Brain Dump.
FAQs
What is shadow work journaling?
A simple version: notice what triggers you, what story you tell, and what you’re protecting. These prompts keep it specific and short.
Can shadow work make me feel worse?
It can. If you feel overwhelmed, pause. Switch to a grounding prompt or do this with a therapist or trusted support.
How long should I do shadow work prompts?
One minute is enough. The goal is pattern recognition, not a long excavation session.
Can I print these prompts?
Yes. Open the printable pack and use Print → “Save as PDF”.
References
- Efficacy of expressive writing versus positive writing in different populations: Systematic review and meta-analysis — https://pubmed.ncbi.nlm.nih.gov/37434395/ — Nurs Open. 2023.
- Chasing elusive expressive writing effects: emotion-acceptance instructions and writer engagement improve outcomes — https://pubmed.ncbi.nlm.nih.gov/37388657/ — Front Psychol. 2023.
- Expressive Writing in Psychological Science — https://pubmed.ncbi.nlm.nih.gov/28992443/ — Perspect Psychol Sci. 2018.