100 Shadow Work Journal Prompts

100+ Shadow Work Journal Prompts

Searching for shadow work journal prompts?

Perhaps you’re new to the world of shadow healing. Or maybe you just love journaling in general and are looking for some inspirational new prompts.

Either way, you’re in the right place! Before we go any further, I’d love to stop you for a moment to say congratulations! You’re already taking a powerful step on your inner healing journey. Not everyone is brave enough to face their shadows. So please do underestimate your own power in doing this work.

I’m a huge fan of shadow work. Indeed, it’s the one tool that’s taken me farther than anything else. You can “love and light” all you want to. But if you’re living in secret fear of what you’re really made of, then you’ll never be in your full power.

Don’t worry though. We all have a “dark” shadow side that we naturally resist. However, the darkness isn’t really as scary as your brain would have you believe. The best thing that anyone can do for themselves is to integrate their shadow: learn to love and accept all those hidden parts of themselves.

So let’s get into it!

What Is Shadow Work?

Shadow work is all about looking at the rejected, hidden, or unconscious parts of ourselves (including shame, emotional wounds, fears, identity & more) in order to feel more inner peace, self-acceptance, and confidence.

The very word “shadow” might sound scary or intimidating at first! However, this process is truly about becoming your most whole and worthy self. The more we can learn to see and love these parts of us, the more power we get back into our life.

Read our five best tips for beginner shadow work here.

Why Do I Need Shadow Work?

Almost everyone needs shadow work! I always say that if you already have the relationship, money and success that you desire already, then you don’t need it. But if you’re still working on any of those things, shadow work will be beneficial to you.

Read about ten signs you need shadow work right here.

Why Use Journaling?

Doesn’t it feel liberating to know you can create so much healing for yourself with just a pen and paper? Don’t underestimate the power of journaling! This is one of the few processes that lets us really “see” ourselves–as well as our thought errors and true motivations. Sometimes just the act of emptying your head out on to the page is the most cathartic thing you can do for yourself.

As you can tell, I’m a huge fan of journaling in general–and shadow work journaling is a huge part of that.

If this has piqued your interest, then I invite you to check out my The Self Healing Journal

How To Start A Shadow Work Journal

There’s really not much you need to do to start a shadow work journal. Just grab yourself your favorite blank notebook and your pen of choice. I prefer a blank pad of paper because I recycle the sheets as I go. But there’s also something to be said for putting it all in one notebook and looking back on it as you progress.

If you want to do shadow work regularly, the most important thing is to make sure you stick to it. So get yourself a notebook that’s pretty or that lights you up in some way. Make sure you like your pen or pencil. (Nothing worse than one of those dry pens you have to press or drag to make work properly.) In fact, get yourself a special pen just for this purpose if you like! (I prefer .)

Whatever you can to do make your time with yourself special is very much worth doing. That might also include lighting candles, incense (or both), or putting on some special vibe-y music.

100 Shadow Work Journal Prompts

To help you on your shadow work journey, here’s a list of 100 powerful shadow work journal prompts.

Use them any way you like! Look through the list and pick one that resonates. Or work your way through the entire list by doing one a day for 100 days.

Remember, shadow work isn’t always easy! If something sends you spiralling, take a break, and if necessary, go speak to a professional one-on-one.

10 Daily Shadow Work Prompts

  1. What am I feeling right now? Why do I feel that way?
  2. What does this remind me of in my childhood/past? When did I experience this same emotion?
  3. How is my childhood or past affecting the way I see the world right now?
  4. What’s triggering you right now? Why do you think that is?
  5. Who are are you pretending to be/to not be right now? Why doesn’t it feel safe to be authentically you?
  6. What are you resisting right now? Why do you think that is?
  7. What makes you feel uncomfortable right now? Why is that? Why do you think that is?
  8. Who are you judging harshly right now? How do you also judge yourself in that same area?
  9. What do you need to forgive yourself for right now?
  10. What’s one thing you really wish someone would tell you right now to make you feel better?

25 Shadow Work For Beginners Prompts

  1. What does shadow work mean to you?
  2. What do I want to get out of shadow work?
  3. What’s one thing I’m ready to heal or release?
  4. What’s the one thing you are afraid to look at within yourself? Why do you think you fear that so much?
  5. What is your greatest fear? What does that represent to you?
  6. What triggers you the most? In the world? In others? In yourself?
  7. What’s your biggest secret?
  8. What do you think would happen if you shared that with someone?
  9. Who do you secretly envy?
  10. What’s the ugliest part of me? What do you fear would happen if you let that part be seen?
  11. What’s one behavior or habit you have that you have shame about? Why is that?
  12. What’s something you did in the past that you feel shame about? Why is that?
  13. What’s the fundamental reason you think you’re not lovable/successful/married (name trigger area here)?
  14. Where are you hiding yourself out of fear?
  15. Where are you limiting yourself out of self-doubt, imposter syndrome or low self-worth?
  16. If you let yourself unmask and become the “real” you, what do you think would happen?
  17. How do I handle criticism or rejection?
  18. What do I need to forgive myself for the most?
  19. Where do I feel I have to be perfect? Why is that?
  20. Who is the one person I’m most worried about disappointing?
  21. Where am I secretly controlling or manipulating others? Why is that?
  22. In which ways, am I avoiding facing my own inner demons?
  23. Am I motivated to live my life for me or for other people?
  24. Where am I the most out of alignment & what can I do to get back into it?
  25. Do I love myself, hate myself or feel apathy towards myself and why? Be honest.

26 Shadow Work Journal Prompts

  1. What do I need to release in order to find inner peace?
  2. How do I typically deal with anger?
  3. What do I need to release in order to truly love myself?
  4. How do I sabotage my own happiness or success?
  5. What do I need to accept in order to move on?
  6. What are my biggest excuses around my own happiness & success?
  7. Where am I giving my power away?
  8. Be honest: is there anything you’re currently in denial about or avoiding?
  9. In what ways am I secretly punishing myself?
  10. What would happen if I released my need to be perfect?
  11. How do I sabotage my own growth or development?
  12. When was the last time I felt truly at peace?
  13. What do I need to accept in myself in order to be free?
  14. If no one could judge me, what would I do with my life?
  15. How do I cope with loneliness?
  16. Where do I need to forgive myself?
  17. How do I deal with my shame/shadow parts? How could I do that better?
  18. What is one area that I’m not functioning well in & why?
  19. What’s the real reason I’m not living my dream life?
  20. Where is my self-worth low? Why do I think that is?
  21. What are my top core values? How am I not honoring those right now?
  22. Where do I need to be more vulnerable and authentic?
  23. Can I identify where my emotional pain comes from?
  24. What’s one pattern I need to break today?
  25. If I stopped self-sabotaging, then I would do _______ instead.
  26. What do I need to force myself to love and accept within me?

10 Family Of Origin Shadow Journal Prompts

  1. How am I like my parents? How would I like to be different than my parents?
  2. What did my family value? How are my values different from theirs?
  3. Who did I have to be in order to be loved and accepted by my mom? Who was I not allowed to be?
  4. Who did I have to be in order to be loved and accepted by my dad? Who was I not allowed to be?
  5. What did I really want or need my parents to tell me when I was young? How about now?
  6. What traits in my parents do I despise? In which ways might I also have those same traits (secretly or not)?
  7. What family patterns am I repeating? Why do you think that is?
  8. What’s one thing I would never want people to know about me? What am I afraid of happening if they did find out?
  9. What’s one name I would hate to be called by family? Why is that?
  10. What’s a time in my life where I experienced a lot of shame? What was the “lesson” I took from that experience? How is that moment still affecting me now?

10 Inner Child Journal Prompts

  1. What did my Wounded Inner Child need the most as a child?
  2. Now what do they need the most right now?
  3. What does my Wounded Inner Child want to tell me?
  4. What does my Wounded Inner Child need to feel safe, secure and supported?
  5. Think about the last time you were triggered. Tune into what your Wounded Inner Child was feeling at that moment. What did they want/need? What could you have done to help soothe them?
  6. What childhood traits have I brought into my adult life?
  7. Think about a time where your Inner Child was activated. What were you thinking in that moment?
  8. What does my Wounded Inner Teen need then? And right now?
  9. What does my Wounded Early 20s Self need then? And right now?
  10. How has my Inner Child/Teen tried to protect me?

20 Shadow Work For Relationships Prompts

  1. What do I judge most harshly in my partner? In what ways do I have those same traits?
  2. Who do I think I have to be for my partner to love and accept me? Why do I feel that way?
  3. How does my Wounded Inner Child feel around my partner?
  4. What’s something that I fear my partner will judge me for?
  5. Have I been holding back from sharing my truth with my partner for fear of rejection? How is that impacting your relationship? Your happiness?
  6. What relationship pattern has continued through my life? What would happen if I broke this pattern?
  7. How am I not being authentically me in my most important relationships?
  8. Describe a time when you felt betrayed. How did it impact your trust in others?
  9. What are your boundaries with others like? Do you enforce them if necessary? Why or why not?
  10. How do I handle conflict in my relationships? What could I do to improve?
  11. Describe a time you opened up to someone and felt rejected
  12. Then describe a time you opened up to someone and felt accepted.
  13. How do I self-sabotage in my relationships?
  14. What are some common negative traits in my romantic partners? Why do I think I’m attracted to these things?
  15. What do I need to do differently in order to experience the love I want?
  16. Where am I afraid to be seen by those I love and trust?
  17. What does “love” mean to you?
  18. Have you ever found yourself manipulating others to protect yourself? When did this start and how does this make you feel?
  19. Reflect on a past relationship that ended on a sour note. What role did I play in this?
  20. Why do I need other people to behave the way that I want them to?

So what did you think? Are you going to try shadow work journaling? Which shadow work journal prompt was your favorite?

Final Notes

Shadow work really isn’t scary! Nor does it require you to work with a professional. Use these powerful free shadow work journal prompts to transform your life starting today!

Wishing you much love on your healing journey.

Jenn Stevens The Aligned Life

Love This Post? Then Save It To Pinterest!

100 Shadow Work Journal Prompts


Love this post? Then share it!