Shadow Work Journal | 30 Day Self-Coaching Journal

Some reactions are bigger than the moment that sets them off. This journal asks where they come from.

It runs for thirty days in three blocks of ten. Each day ends the same way: brain-dump whatever comes up, reread it, note what it tells you about yourself and your past, and choose one thing you can do now.

What's inside

• Days 1 to 10, emotions: a set of sixteen questions on feelings you avoid, what triggers you, and how you cope, repeated each day so you go deeper
• Days 11 to 20, beliefs: one statement a day, such as "I am enough, just as I am", and the question "What comes up for you when reading this statement?"
• Days 21 to 30, patterns: procrastination, perfectionism, disorganisation, lack of boundaries, negative self-talk, impulsivity, lack of self-care, excessive worry, avoidance and dependence

The third block is the most practical: avoidance on a Tuesday afternoon at work is easier to look at than "the unconscious".

Some honest cautions. The emotion questions repeat for ten days. Writing about suppressed feelings can stir up more than you expect, so go at your own pace and stop if it gets heavy. This journal is not a substitute for professional support, and it is not the place to work through trauma alone. If you feel unsafe at any point, call Samaritans on 116 123 (UK).

PDF, instant download, and yours to use as often as you like. If it doesn't help, email me within seven days and I'll refund you.