Ever feel like there’s a part of you running on its own in the background? Someone not quite you quietly pulling the strings or reacting in ways unfamiliar even to yourself? That’s your shadow. And journaling is one of the most powerful and effective ways to meet, understand and eventually accept it.
Whether you’re curious, a little nervous, or totally ready to jump into shadow work, you found the right place! Today, I’m sharing 50 shadow work journal prompts that will help you understand emotional baggage, explore old wounds, and gently bring light to those dark, hidden parts we all have.
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What Is Shadow Work?
Shadow work is exploring the unfamiliar parts of yourself. These parts can be from emotions, memories, and even traits you’ve buried or suppressed. The term was made popular by psychologist Carl Jung, who described the “shadow” as everything we can’t see in ourselves. Our shadow is not bad, it’s just hidden
When these unfamiliar and unaccepted parts are ignored, they can show up as emotional triggers, projections, anxiety, self-sabotaging actions, or recurring patterns we don’t like but can’t seem to change or control.
The good news is you don’t need to see anybody in particular or go off on a 10-day retreat to start this work. You just need a notebook, a bit of honesty and the willingness to face difficult aspects of yourself.
Why Use Journal Prompts for Shadow Work?
Journaling can be like communicating with your subconscious. But staring at a blank page can feel intimidating.
That’s where prompts come in. They help guide you into a certain reflection without overwhelming you. You don’t have to come up with the “right” question—just respond with whatever comes up.
How to Use These Prompts
Here’s how I recommend using them:
- Pick one prompt at a time.
- Set a timer (5-10 minutes is great).
- Write freely with no editing, no judgment.
- And don’t force anything. If nothing comes up, that’s okay too.
Pro tip: Light a candle, sip tea, or meditate for a few minutes first. Set the tone for your journaling to feel more like a ritual than a task. The mood can help open you up.
50 Shadow Work Journal Prompts
I’ve broken these up into categories so you can focus on specific areas if you want. Save this page for later so revisit them.
Self-Awareness & Identity
- What parts of myself do I hide from others, and why?
- What traits in others instantly annoy me? What does that say about me?
- When was the last time I pretended to be someone I’m not?
- What am I afraid people would think if they knew the real me?
- What does “authenticity” mean to me?
- What version of myself do I show to the world—and what version do I hide?
- What label or identity have I outgrown but still cling to?
- How do I define success. Whose definition is that really?
- What part of my personality do I feel guilty or ashamed about?
- What do I secretly wish people understood about me?
Inner Child & Past Wounds
- What childhood memory still feels unresolved?
- What did I need as a child that I didn’t receive?
- What role did I play in my family growing up?
- When did I first learn it wasn’t safe to express certain emotions?
- How do I treat myself when I make mistakes and where did I learn that?
- What did I get praised for as a child, and how did that shape me?
- When did I feel most unsafe growing up?
- How did the adults in my life handle emotions. How do I mirror that?
- What early experience taught me I needed to be “perfect”?
- If I could speak to my inner child right now, what would I say?
Triggers & Emotional Patterns
- What emotion do I avoid at all costs and why?
- When was the last time I overreacted? What was really going on?
- Who makes me feel small, and why do I let them?
- What’s one emotional habit I’d like to break?
- What belief keeps showing up and holding me back?
- What’s a recurring theme in my emotional life I haven’t explored yet?
- When do I feel most out of control? What might that emotion be trying to tell me?
- What do I do when I feel judged? What does that reveal?
- What triggers me in others that I might need to heal in myself?
- How do I react to criticism and where do I that pattern began?
Relationships & Boundaries
- Where do I lose myself in relationships?
- What am I afraid to say “no” to?
- Who do I hold resentment toward? What do I need to release?
- What version of me do I become to feel accepted?
- What patterns do I repeat in love or friendship?
- What is my relationship to conflict and how has it affected my connections?
- Who drains my energy, and why do I allow that?
- Where do I struggle to assert my needs?
- What unspoken expectations do I place on others?
- When have I abandoned myself to keep the peace?
Self-Worth & Control
- Where in my life do I give away my power?
- What do I believe I must do to be “worthy”?
- What part of me believes I don’t deserve good things?
- What makes me feel powerful and is it healthy?
- What would I do if I wasn’t afraid of failure?
- What part of me do I believe is “too much”?
- What do I judge most harshly about myself and why?
- What fear holds me back from going after what I want?
- Where in my life am I trying to control everything? Why
- If I fully loved and accepted myself, what would I start doing differently?
Want Daily Prompts All In One Place?
If you’re feeling drawn to make shadow work a steady practice, I highly recommend grabbing a copy of the Daily Shadow Work Journal on Amazon.
It’s thoughtfully designed to walk you through deep inner reflection, one day at a time. Whether you’re brand new to shadow work or have been on the journey for a while, this journal gives structure, space, and gentle nudges when you need them most.
Includes:
- Daily guided prompts
- Space for reflection and patterns
- A supportive format to keep the work consistent
It’s like a therapist in your backpack, but way, way cheaper.
What to Do After Journaling
Shadow work isn’t about “fixing” yourself. It’s about understanding the whole picture—light and dark.
After you journal, consider:
- Sitting quietly for a few minutes. Thank yourself for the work you did.
- Meditation or simple breathing exercises.
- Doing something grounding like a walk, bath, or spending time in nature.
If heavy emotions come up, be gentle with yourself. This work takes time. You’re not broken; you’re becoming whole.
Final Thoughts
Shadow work takes courage! But if you’ve made it this far, you’re already doing the hard part: showing up.
Journaling is one of the safest, most powerful ways to explore and integrate the parts of yourself you’ve kept hidden. And remember, you don’t have to do it all in one sitting.
Start with one prompt. See what surfaces. And above all, keep exploring.
Let’s Chat
Have you tried shadow work journaling before? What prompt hit you the hardest? I’d love to hear how the process felt for you. Drop a comment below—I’m always here to chat and cheer you on.
And don’t forget to check out the Daily Shadow Work Journal if you’re ready to go deeper with support and structure.
