Shadow Work Journal
A shadow work journal page: circle what got triggered, rate the intensity, separate what actually happened from the story you told yourself, and trace where the reaction was learned. Free PDF or digital.
Free · no sign-up · PDF works for printing and in any note or journal app. Premium template in the app.
About this template
Shadow work is the practice of looking at the reactions and traits you'd rather not see. The page walks through one trigger at a time: circle the words that describe what got touched (not heard, controlled, rejected…), rate the intensity, write what actually happened next to the story you told yourself about it, then ask where you learned this reaction and what that younger version of you needed to hear.
How to use it
- Pick one recent, specific moment — not a whole relationship.
- Keep “what happened” factual, like a camera would record it.
- Stop if it gets too heavy, and talk to someone you trust or a professional.
Who it's for
- Wellness Seekers: Balance mind, body & soul
- Journalers: Reflect & document life
- Creatives: Capture ideas & inspiration
Write with Apple Pencil, a mouse or your finger. Your page is saved in this browser.
Use the Shadow Work Journal in Journal for iPad
A new page every day, 145 templates, guided 30-day programs and Face ID lock — made for Apple Pencil.
Frequently asked questions
What is shadow work journaling?
Writing about the parts of yourself you tend to hide or judge, and the reactions they cause — an idea that comes from Carl Jung's psychology and is popular as a journaling practice.
Where can I find shadow work prompts?
See our shadow work prompts, or try the first week of the Shadow Work program free.
