Shadow
Shadow Work
Shadow work prompts, a trigger log and CBT-style thought records.
- Shadow Work60 pages
- Trigger Log4 pages
- Thought Record8 pages
Money & health
Shadow Work Journal with prompts and a trigger log
A digital shadow work journal with 60 prompt pages, a trigger log, CBT-style thought records, gratitude pages and wellness tracking, undated so you can start any day.
An undated shadow work journal with 60 prompt pages (12 prompts that rotate), a trigger log for noticing patterns, eight CBT-style thought records, affirmations, weekly gratitude pages, a year in pixels and a self-care menu.
- 181 linked pages in the sample
- Free preview before you pay
- $12 once, or unlimited on Pro
Real pages from this shadow work journal
Rendered by the same engine that builds yours, in the Midnight Neon theme for iPad portrait.
What's inside
The pages, section by section.
Each section gets its own side tab. You can switch any of them off, or add sections from other planners, in the builder.
Journal
Gratitude & Journal
Weekly gratitude pages, affirmations and journal pages.
- Affirmations1 page
- Gratitudeevery week
- Journal24 pages
Well
Wellness
Wellness tracker, year in pixels, self-care menu.
- Year in Pixels1 page
- Self-Care Menu1 page
- Wellness Trackerevery month
Plus the linked calendar every planner has
Cover and contents · 2 pages
A cover with your name and a linked contents page that every tab returns to.
Year overview · 1 page
Twelve blank month grids to date yourself.
Year goals · 1 page
Your goals and their milestones in one place, filled in by the AI if you use it.
Monthly calendars · every month
A month grid with a focus list and notes. Every date links to its day or week.
Notes · 20 pages
Lined, dotted, grid or blank pages. You choose how many, up to 100.
The sample above comes to 181 pages over 12 months. Yours changes with the months, sections and notes pages you choose.
Who it's for
Who reaches for this one
- People starting shadow work for the first time
- Journalers who want structured self-reflection
- Anyone working on patterns they keep repeating
AI goal planning
Goals people plan with it
Type a goal like one of these and the AI breaks it into a milestone for each month and a small action for each week, then prints them on your month and week pages. You read and edit every line before you download.
Your goal
Write one shadow work page a week
12 monthly milestonesWeekly actionsA motto each monthYour goal
Notice my triggers for a month
12 monthly milestonesWeekly actionsA motto each monthYour goal
Finish all 60 prompt pages this year
12 monthly milestonesWeekly actionsA motto each month
Guide
How to use a shadow work journal
Shadow work means looking honestly at the parts of yourself you'd rather not see: reactions, habits and beliefs that run in the background. A journal gives that process some structure and a record you can look back on.
Go slowly
One prompt page a week is plenty for many people. Some prompts bring up a lot; it's fine to stop and come back later.
Write without editing
Each prompt page has open lines. Write what comes up, even if it contradicts itself. Nobody else needs to read it.
Notice the body
Below each prompt is a space for what you noticed physically. Tight shoulders or a knot in the stomach are useful clues.
Log triggers as they happen
The trigger log records what set you off, the feeling, where you felt it, the belief underneath and a reframe. Patterns show up after a few weeks.
Use thought records for big reactions
The CBT-style thought records help slow down a strong reaction by weighing the evidence for and against it.
Balance it with care
Gratitude pages and the self-care menu are there to end sessions on steadier ground.
What to include in a shadow work journal
A shadow work journal needs prompts, a way to spot patterns and somewhere gentler to land. This one includes:
Calendar
Weekly and monthly pages
Twelve undated month pages for noting when you wrote and any themes. There are no weekly or daily pages, so you can go at your own pace.
Shadow
Shadow Work
60 prompt pages (12 prompts that rotate), four trigger log pages and eight CBT-style thought records.
- Shadow Work · 60 pages
- Trigger Log · 4 pages
- Thought Record · 8 pages
Journal
Gratitude & Journal
Affirmations, weekly gratitude pages and 24 open journal pages.
- Affirmations · 1 page
- Gratitude · every week
- Journal · 24 pages
Well
Wellness
A year in pixels, a self-care menu and a monthly wellness tracker.
- Year in Pixels · 1 page
- Self-Care Menu · 1 page
- Wellness Tracker · every month
Every section can be switched off in the builder, and sections from other planners can be added.
Digital vs printable shadow work journal
A digital shadow work journal is private by default: it's a file on your own device, and the dark Midnight theme is easy to write in at night.
If you'd rather write by hand, print the prompt pages on A5 and keep them in a folder. Some people prefer paper for this kind of writing.
- Digital sizes
- iPad portrait, iPad landscape, Android portrait, Android landscape, E-ink
- Printable sizes
- A5 print, A4 print, Letter print, Half letter
An example week in a shadow work journal
One goal, followed through a single week. The milestone and weekly actions are the kind of lines the AI goal step writes onto your month and week pages; the daily notes are what you add by hand.
Goal
Notice my triggers for a month
Milestone for February
Ten entries in the trigger log
This week's actions
- Log a trigger the same day it happens
- Write one prompt page on Sunday
- End each session with a gratitude line
- MondayTrigger log: snapped when interrupted in a meeting. Belief underneath: 'my ideas don't matter'.
- WednesdayFelt jealous of a friend's news. Logged it; reframe: it shows me what I want.
- FridayThought record on the meeting. Evidence against: two colleagues backed my idea afterwards.
- SundayPrompt: when do I feel I have to earn approval? Two pages. Ended with three good things from the week.
- SundayFour trigger entries so far. Theme: being overlooked.
Formats
Download it for your device.
Every format is included in the price. Switch between them and download again whenever you like.
iPad — Portrait
GoodNotes, Notability, Noteshelf, Xodo, Collanote, ZoomNotes
iPad — Landscape
GoodNotes, Notability, Noteshelf, Xodo
Android tablet — Portrait
Samsung Notes, Penly, Flexcil, Xodo, Noteshelf
Android tablet — Landscape
Samsung Notes, Penly, Flexcil, Xodo
E-ink tablet
reMarkable, Kindle Scribe, Boox, Supernote
Printable — A5
Print at home or at a print shop, fits A5 binders
Printable — A4
Print at home on standard A4 paper
Printable — US Letter
Print at home on US Letter paper
Printable — Half Letter
Fits Happy Planner classic and half-letter discs
Theme
Starts in this look.
Midnight Neon
Dark mode with violet and cyan glow. Easy on the eyes at night.
Prefer something else? Pick from 13 themes, including dark mode and an e-ink theme, and change the accent colour.
See all themesIs shadow work a replacement for therapy?
No. Journaling can help you notice patterns, but it isn't treatment. If prompts bring up something overwhelming, stop, look after yourself, and talk to a therapist or someone you trust.
How many prompts are there?
Twelve prompts rotate across 60 pages, so you meet each one five times. Coming back to the same question months later is part of the practice.
Is there a free shadow work journal?
You can build this shadow work journal and flip through every page in your browser for free, with a watermark. The tabs and links work in the preview, so you can check the layout before you pay. The clean PDF is $12 once, or included in Pro at $49 a year for unlimited planners. There is no free download of the full planner.
Does it work with GoodNotes, Notability, Samsung Notes and e-ink tablets?
Yes. Download the iPad size for GoodNotes, Notability, Noteshelf, Xodo, Collanote or ZoomNotes; the Android size for Samsung Notes, Penly, Flexcil or Xodo; or the E-ink size for reMarkable, Kindle Scribe, Boox and Supernote. The links work in any app that follows PDF links, usually in read mode rather than pen mode. Every size is included in the price.
Can I print the shadow work journal?
Yes. Choose A5, A4, US Letter or Half Letter in the builder for a printable PDF with a wider inner margin for hole punching. Printable and digital sizes come with the same purchase, so you can use the shadow work journal on a tablet and print the pages you want on paper.
Does the AI fill in the shadow work journal for me?
Only the goal parts, and only if you want it to. Type up to six goals and the AI writes a milestone for each month and a short action for each week onto your month and week pages, plus a motto for each month. You can edit every line before you download. Everything else, from the calendar pages to the trackers, is yours to fill in by hand. You can try it 3 times a day without an account.
How many pages is the shadow work journal?
With the default settings it comes to about 200 pages. That includes 12 month pages, the Shadow Work, Gratitude & Journal and Wellness pages and 20 notes pages. Switching off sections makes it shorter, and the builder shows the total as you change things.
Make it yours in about a minute.
Set your dates, device and goals, flip through the preview free, and pay only when it's right.
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