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People like to say they’re working on themselves, but what does that mean? It’s easy to lose track of your progress without a helpful tool. Discover shadow work, a reflective self-care practice, and a few journals you can use to get started.

What Is Shadow Work?

Psychoanalyst Carl Jung created the idea of shadow work to address a person’s inner self. Everyone has a side of themselves that they keep private, which usually includes the character traits you don’t like about yourself.

Your shadow self is the persona with your anger, bitterness, grudges and other negative impulses you usually don’t talk about or reveal to others. Shadow work invites you to notice those hidden patterns instead of pushing them away. It embraces that hidden side of yourself to better understand and grow from it.

Benefits of Shadow Work

Shadow work may offer benefits for people interested in self-reflection. Over time, it can help you better understand difficult traits and what may trigger them. 

As you notice those patterns, mindfulness practices, such as acknowledging negative thoughts and focusing on your breath, may help you stay grounded. You may also start to view difficult traits as neutral parts of your identity rather than personality facets tied to shame.

When you work through the most challenging parts of yourself, you may also gain more perspective on how you handle social situations and relationships. 

Addressing your shadow self can also pair well with practices that support self-love, such as using affirmations to speak more supportive thoughts to yourself. If you have a history of not processing your challenges, shadow work may give you a more intentional place to start.

Best Shadow Work Journals

Shadow work is much easier with a journal designed for the practice. These are some of the best shadow work journals for curious beginners.

1. Shadow Work Journal by Keila Shaheen

If you’re seeking inner peace, the “Shadow Work Journal” by Keila Shaheen may offer a helpful place to start. It guides readers through how to build healthy relationships and practice self-acceptance, even if they’ve never loved themselves before.

Get it for $9.99 on Amazon

2. Shadow Work Journal for Beginners

You can begin your journey to self-love with the prompts in the latest “Shadow Work Journal and Guide for Beginners.” There’s plenty of space to record your thoughts as each prompt guides you through your shadow self and all the hidden corners you might not have addressed before.

Get it for $5.99 on Amazon

3. Shadow Work Journal and Workbook

Many hidden parts of a personality stem from childhood experiences. This workbook includes prompts intended to support inner-child reflection and help you explore past pains. The prompts help you reflect on self-awareness, self-acceptance, creativity and emotional regulation. 

Get it for $23.99 on Amazon

4. The Shadow Work Workbook

Self-care can be a helpful foundation for shadow work, especially if you’re just getting started. “The Shadow Work Workbook” teaches its readers about the meaning of self-care and how to practice it. Each prompt encourages readers to reveal their hidden selves and spend time with what scares them, helping them shake their inner fears.

Get it for $13.68 on Amazon

5. Into the Wild Shadow Work Journal

Free-spirited individuals might respond best to the “Into the Wild Shadow Work Journal.” It has extra writing space to explore relationship challenges, depression, anxiety and other potential components of your shadow self. Give yourself permission to answer truthfully and reflect as you work through each page.

Get it for $19.99 on Amazon

Use Shadow Journals To Improve Your Life

Shadow work journals can be helpful tools for reflecting on the parts of yourself you dislike most. Find a journal that works for you and process those shadow aspects holding you back from your full potential.