100 Shadow Work Journal Prompts

Shadow work is not about fixing what’s “wrong” with you. It’s about gently turning toward the parts of yourself that learned to hide, shrink, people-please, armor up, or stay silent in order to survive. These parts are not broken — they’re protective. And when you bring them into the light with compassion, they soften.

Journaling is one of the safest and most accessible ways to do shadow work. It gives you a private space to be honest without judgment, to ask questions without needing immediate answers, and to notice patterns you may have never named before. Shadow work journaling isn’t meant to be rushed. One prompt can take a few minutes… or a few weeks.

This list of 100 shadow work journal prompts is broken into thoughtful categories so you can choose what feels right for you right now. Some prompts may feel easy. Others may feel uncomfortable — those are often the ones holding the most insight. Go slowly. Take breaks. And always return to yourself with kindness.

More to read:

• 100 Fun One-Word Journal Prompts
• 25 Daily Journal Prompts to Gently Check In With Yourself
• Soft Productivity: Empty Notebook Ideas That Actually Work
• 100 Morning Journal Prompts

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How to Use These Shadow Work Prompts

Before diving in, a gentle reminder:
You do not need to answer every prompt. You do not need to answer them perfectly. And you do not need to do them in order.

A few suggestions:

• Choose one prompt per day or week
• Write without editing yourself
• Let emotions come up without trying to “solve” them
• Stop if you feel overwhelmed and ground yourself
• Return later — your shadow will wait

You may want to light a candle, make tea, or sit somewhere quiet before you begin. This work is intimate. Treat it with care.

Childhood & Early Conditioning

Much of our shadow is formed in childhood — not because our caregivers failed us, but because we adapted. These prompts explore early experiences, unmet needs, and the beliefs you may still be carrying.

1. What emotions did I learn were “not allowed” when I was a child?
2. When I was young, what did I learn I had to do to receive love or attention?
3. What parts of my personality were praised most growing up?
4. What parts of me were ignored, minimized, or criticized?
5. How did I learn to handle anger as a child?
6. What did I learn about my worth from my family environment?
7. When I think about my younger self, what do I feel?
8. What responsibilities did I take on too early?
9. What did I need as a child that I didn’t receive?
10. How do my childhood coping mechanisms show up in my adult life?

Triggers & Emotional Reactions

Your triggers are messengers. They often point directly to unresolved wounds or unmet needs. These prompts help you explore what’s underneath intense emotional reactions.

11. What situations consistently trigger strong emotional reactions in me?
12. When I feel disproportionately upset, what story am I telling myself?
13. What does my anger protect me from feeling?
14. What emotions do I try to suppress the most?
15. When I feel defensive, what am I afraid of being seen?
16. What patterns do I notice in my emotional reactions?
17. How do I usually respond when I feel hurt?
18. What does my jealousy reveal about my unmet desires?
19. When I feel overwhelmed, what am I really needing?
20. What emotions feel unsafe for me to express?

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Self-Sabotage & Limiting Beliefs

Sometimes we block our own growth — not because we don’t want better, but because better feels unfamiliar or unsafe. These prompts explore resistance, fear, and inner obstacles.

21. In what ways do I hold myself back?
22. What do I believe would happen if I fully succeeded?
23. What negative beliefs do I have about myself that feel “true”?
24. Where did these beliefs originate?
25. How do I talk to myself when I make a mistake?
26. What am I afraid would happen if I tried and failed?
27. What patterns do I repeat even though they don’t serve me?
28. How do I sabotage opportunities for joy or ease?
29. What excuses do I often make for not going after what I want?
30. What would change if I believed I was enough as I am?

Relationships & Attachment Patterns

Relationships are one of the biggest mirrors for shadow work. These prompts help uncover how you show up with others — and why.

31. What patterns show up repeatedly in my relationships?
32. How do I react when I feel abandoned or rejected?
33. What do I fear most in close relationships?
34. How do I protect myself emotionally?
35. What roles do I often take on in relationships?
36. When do I struggle to set boundaries?
37. What do I expect from others that I struggle to give myself?
38. How do I respond to conflict?
39. What parts of myself do I hide from others?
40. What does love feel like in my body?

People-Pleasing & Boundaries

People-pleasing often comes from a deep desire for safety and belonging. These prompts gently explore where you may be abandoning yourself.

41. When do I prioritize others at my own expense?
42. What am I afraid will happen if I say no?
43. Where did I learn that being “easy” or agreeable was important?
44. How do I feel when I disappoint someone?
45. What boundaries feel hardest for me to enforce?
46. When do I ignore my intuition to keep the peace?
47. How do I feel about asking for help?
48. What needs of mine go unmet most often?
49. Where am I over-giving?
50. What would it look like to choose myself more often?

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Shame, Guilt & Self-Judgment

Shame thrives in silence. These prompts invite honesty and compassion toward parts of yourself you may judge harshly.

51. What parts of myself do I feel ashamed of?
52. Where did I learn these judgments?
53. What mistakes do I still punish myself for?
54. How do I react when I feel embarrassed?
55. What do I believe makes me “unacceptable”?
56. What would I say to a friend who felt this way about themselves?
57. How do guilt and shame show up in my body?
58. What am I afraid others would think if they knew the real me?
59. What does self-forgiveness mean to me?
60. What would it feel like to release shame?

Control, Fear & Safety

The need for control often masks fear. These prompts explore how you try to stay safe — and what it costs you.

61. What do I try hardest to control in my life?
62. What fears come up when things feel uncertain?
63. How do I respond when I feel powerless?
64. What does safety mean to me?
65. How do I cope with uncertainty?
66. Where do I resist change?
67. What beliefs do I hold about trust?
68. When have I felt safest in my life?
69. How do I respond to loss of control?
70. What would it feel like to loosen my grip?

Identity, Masks & Authenticity

We all wear masks. Shadow work invites us to notice them — not to judge, but to understand.

71. Who am I when no one is watching?
72. What version of myself do I present to the world?
73. What parts of myself do I hide?
74. When do I feel most authentic?
75. What masks do I wear in different situations?
76. What would I express if I weren’t afraid of judgment?
77. How do I define myself?
78. Who am I beyond my roles and responsibilities?
79. What parts of myself am I ready to reclaim?
80. What does authenticity mean to me?

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Anger, Resentment & Forgiveness

Anger often points to violated boundaries or unmet needs. These prompts help you explore it safely.

81. What am I currently resentful about?
82. Who or what do I feel anger toward?
83. What does my anger want me to know?
84. How was anger handled in my family?
85. When do I suppress my anger?
86. What boundaries were crossed that led to this feeling?
87. What would expressing my anger safely look like?
88. What does forgiveness mean to me?
89. What am I not ready to forgive yet?
90. What would healing look like here?

Healing, Integration & Self-Compassion

Shadow work isn’t about staying in the dark — it’s about integration. These final prompts focus on compassion, growth, and wholeness.

91. What parts of myself need gentleness right now?
92. How can I offer myself more compassion?
93. What have I learned about myself through this work?
94. What strengths emerged from my struggles?
95. How do I want to care for myself moving forward?
96. What does healing look like for me?
97. What does my inner child need to hear?
98. How can I honor my emotional experiences?
99. What am I proud of myself for surviving?
100. What does wholeness feel like to me?

A Gentle Closing Thought

Shadow work is not a destination — it’s a relationship with yourself. Some days it will feel illuminating. Other days it may feel heavy. Both are okay. You are not meant to rush your healing or force insight.

Return to these prompts whenever you need clarity, grounding, or reconnection. Let your journal be a safe place where every part of you is welcome — even the ones that have been quiet for a long time.