Shadow Work Journal Prompts (Printable) — 60-Second Voice Prompts - - - - Shadow Work Journal Prompts (Printable) — 60-Second Voice Prompts - - - Brain Dump (/) About (/about) Blog (/blog) Prompts (/journal-prompts) Learn (/learn) # 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 Journal Prompts Pack (Printable) Gentle prompts to notice triggers, patterns, and what you’re protecting. Open printable (/printables/shadow-work-journal-prompts-pack.html)Download Markdown (/printables/shadow-work-journal-prompts-pack.md) Tip: pick one real trigger from the last 7 days. ## Shadow work prompts (30) Pick one prompt. Speak for 60 seconds. Stop. Triggers + reactions (10) (#triggers)Patterns (10) (#patterns)Integration (10) (#integration) ### 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 (https://apps.apple.com/us/app/braindump-voice-note-journal/id6473446030?utm_source=site&utm_medium=landing&utm_campaign=shadow_work_prompts&utm_content=cta). ## 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/ (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/ (https://pubmed.ncbi.nlm.nih.gov/37388657/) — Front Psychol. 2023. - Expressive Writing in Psychological Science — https://pubmed.ncbi.nlm.nih.gov/28992443/ (https://pubmed.ncbi.nlm.nih.gov/28992443/) — Perspect Psychol Sci. 2018. ## Related - Journal prompts hub (all printables) (/journal-prompts) - Journal prompts for therapy (printable) (/journal-prompts/therapy) - Journal prompts you can speak in 60 seconds (/blog/journal-prompts-60-seconds) Brain Dump ### Explore - About (/about) - Blog (/blog) - Prompts (/journal-prompts) - Learn (/learn) ### Company - Terms of service (/tos) - Privacy policy (/privacy) - Contact us (/contact) © 2025 Brain Dump Inc. 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