What's inside the shadow work journal
- Before You Start
- Shadow Work Prompts
- Prompt Reflection
- Trigger Log
- Patterns I Notice
- Letter to My Younger Self
- Growth Moments
- Notes
See every page
All 12 pages of the US Letter version, exactly as they print. Tap a page to see it larger.
- 1. Cover
- 2. This Journal Belongs To
- 3. Contents
- 4. Before You Start
- 5. Shadow Work Prompts
- 6. Prompt Reflection
- 7. Trigger Log
- 8. Patterns I Notice
- 9. Letter to My Younger Self
- 10. Growth Moments
- 11. Notes
- 12. Thank you page
Who this shadow work journal is for
This journal is for people exploring their inner patterns, triggers and hidden feelings as part of personal growth. It suits those already reflecting on themselves, people working with a therapist or coach and anyone curious about why certain situations upset them. Shadow work can stir up strong emotions, so the journal begins with gentle guidance on going at your own pace. It also suits people who keep repeating the same relationship or work patterns and want to understand why.
How to use your shadow work journal
Read the before you start page. Choose prompts and write on the prompt pages. Record triggers and what lay beneath them. Look for patterns, write to your inner child and note growth over time. Write in a quiet, private space, take breaks when needed and finish each session with something comforting, such as a walk or a cup of tea.
Formats included
A4 PDF
For printing in most of the world (210 × 297 mm).
US Letter PDF
For printing in the US and Canada (8.5 × 11 in).
Digital PDF
Hyperlinked tabs for tablets and PDF annotation apps.
Ready to start?
Free downloadShadow Work Journal questions
Is shadow work safe to do alone?
Go gently; if strong feelings come up, reach out to a therapist or trusted person. Other pages in the 12-page shadow work journal include "Before You Start", "Shadow Work Prompts" and "Prompt Reflection", so related notes stay together. Every page is undated, so you can start any day and reprint a page whenever it fills up.
Are prompts included?
Yes. Look for the "Shadow Work Prompts" and "Prompt Reflection" pages in the 12-page shadow work journal. Download it free, print only the pages you need and add more copies of any page later. Print the A4 or US Letter PDF as often as you need, or write in the digital version on a tablet.
Is there an inner child page?
Yes. Other pages in the 12-page shadow work journal include "Before You Start", "Shadow Work Prompts" and "Prompt Reflection", so related notes stay together. Every page is undated, so you can start any day and reprint a page whenever it fills up.
Is the Shadow Work Journal really free?
Yes, the Shadow Work Journal is completely free for personal use. Download the 12-page PDF without an account or email address, print it at home as often as you like and share the page link with friends. FolarraStudio is free to use. In the future, a few clearly labeled ads may help keep it free.
What size is the Shadow Work Journal?
The Shadow Work Journal comes in A4 (210 x 297 mm) and US Letter (8.5 x 11 inches), plus a hyperlinked digital PDF for tablets. Choose the file that matches the paper in your printer and print at Actual size or 100%, so nothing is cut off. Both paper sizes have the same 12 pages.
