44 Journal Prompts to Activate Shadow Work

Journal openly, honestly, unfiltered, and unbiased. There is no right nor wrong responses because these are YOUR feelings! You are entitled to feel how you feel. OWN IT! Learn from it! Push through whatever answers that may arise even if it causes discomfort. With discomfort, we make room for comfort. Your shadow buried a lot of secrets, truths, pains, and pleasures. Its time to start digging them up. Here are 44 Journal Prompts for shadow work.

Self Reflection

1. What do you value most in relationships (trust, respect, sense of humor, etc.)? (B) What do you value most in the relationship with self?

2. What three important things have you learned from previous relationships?

3. How do you show compassion to others? How can you extend that same compassion to yourself?

4. What boundaries could you set in your relationships with others and with self to protect your own well-being?

5. What would you say to child, teenage, and young adult you?

6. What does love mean to you? How do you recognize it in a relationship?

7. List three things you’d like to tell a friend, family member, or partner.

8. What difficult thoughts or emotions come up most frequently for you? Ask this emotion why 6 times and explore each answer.

9. Which emotions do you find hardest to accept (guilt, anger, disappointment, etc.)? How do you handle these emotions?

10. What parts of daily life cause stress, frustration, or sadness? What can you do to change those experiences? Explore your options before saying Idk.

11. How do you bounce back from sadness? If you cant answer, how did you previously? Did it help? What would you do differently?

12. What are three self-defeating thoughts that show up in your self-talk? How can you talk differently to encourage yourself instead?

13. What go-to coping strategies help you get through moments of emotional or physical pain?

14. What do you fear most in life? Why?

15. What is going well in your life right now?

16. How will you describe yourself to a complete stranger?

17. Describe the woman/man you see yourself being. (b) What is preventing you? (c) How can you get there?

Self Inventory

1. What’s keeping you from living your dream life?

2. What makes you feel powerful?

3. What makes you feel powerless?

4. Name someone else who inspires you? What makes you different from them?

5. What belief are you holding onto that is holding you back?

6. What is stressing you out right now?

7. Which areas of your life are the most overwhelming?

8. What keeps you from experiencing peace?

9. What’s your favorite way to relax?

10. What’s one thing that happened last year that made you truly happy?

11. List 10 things you want to accomplish this month.

12. Describe who you want to be in 10 years.

13. What is one goal you set that you did not achieve? Why?

14. What is your passion? – What would you do for free that you absolutely love? What brings your heart joy? Why?

Goals Goals & Goals

1. What things do you need to make more time for?

2. What things do you need to let go of?

3. What have you accomplished in the last year that you’re proud of?

Daily Routine

1. List three things that you want to add to your daily routine. How would these things change or improve your days?

2. List three things that you want to eliminate from your daily routine. How would this improve your days?

3. What is something you can do every day to stay focused on achieving your goals?

Positive Affirmations & Self-Love

1. What makes you feel alive - happy- full of energy?

2. What would your closest friends and family say is your best quality? What would you want them to say? Why?

3. What do you like most about yourself? Why? What do you dislike most? Why?

4. Write down how you’re feeling right now. Close your eyes and breathe deeply. Write down what you're feeling now.

Future Plans

1. What is something you want to work toward?

2. What is one great way to show kindness to others? Do you practice this often?

3. Why do you want to improve your life?