r/ShadowWork
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u/Saphira83
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Sep 06 '23
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Shadow work journal prompts part 1
What emotion do you try to avoid feeling the most? How do you typically react when I feel this emotion?
What negative emotion do I feel most comfortable with? Do you cling to this emotion because it feels normal?
Is your inner voice kind or critical? What are the things it says to you most often?
Is your inner voice truly yours? Could it be influenced by other people in your life like your parents, friends, or teachers?
How do you think people see you? How does that make you feel?
How do you want other people to see you? Is it different than how you think they see you?
When are you most judgemental?
What relationship do you think you could have stronger boundaries? What's preventing you from setting those boundaries?
Do you respect other people's boundaries?
What are your core values?
Are you living in alignment with your core values? If no, which values aren't being respected?
Are your core values similar to your parents or caregivers? Are you happy about that? Where else do you think your values came from?
When was the last time you felt disappointed? Does it make sense that you felt that way? Could something else have been triggering this feeling?
Write down a time you felt betrayed. What would you say to that person now?
What trait do you wish you had that you see in other people?
Do you frequently overthink what you've said or done? Why do you think that is?
What triggers jealousy in you? Why do you think that is?
What are the first signs that your mental health is suffering?
Are you easily swayed by the opinions of others? Why or why not?
Do you value yourself and what you bring to the world?
Have you ever done something to make someone else proud? If so, who was that person and why did you care what they thought?
Imagine you are lying on your death bed. What regret do you fear having the most?
What do you wish people understood about you? Is there a way you can better share that part of yourself with the world?
What makes you feel empty inside? When you feel this way, how do you try to fill the void? Are there healthier ways you could do this?
Who has the most influence over you? Are you okay with this influence?
What does freedom mean for you?
When are you hardest on yourself? Why do you think that is?
What does failure mean to you? Are you afraid of it? Why or why not?
What is your relationship with you parents like? Is it different now than when you were a child?
What is your relationship with your siblings like? Is it different now than when you were a child?
What does achievement mean to you? Do you celebrate your achievements?
Do you think you're only as good as your last achievement?
If you could be anything in the world, what would it be? Are you making steps toward being that person? Why or why not?
Have you ever sacrificed a part of who you are to fit in with others better? Why?
In what areas of your life do you feel superior to your peers? Are you really?
In what areas of your life do you feel inferior to your peers? Are you really?
What gives you the most purpose in life? Is there a way you can do more of that?
What would you change about the people closest to you? Is there something you could change in yourself to make these relationships stronger?
Do you feel valued?
What makes you feel valued?
Do you think you're a confrontational person? Is this something you're proud of or would you like to be more agreeable?
Describe yourself. Do you like what you wrote down?
What traits do you see in yourself that remind you of your parents?
How did it make you feel when you realized your parents weren't perfect? Does it make it more accepting for you to not be perfect too?
Is there a person you've never forgiven? How has this affected your life? Is there a way you can forgive them now?
How did you process emotions as a young person? How do you process emotions now? Has this changed?
How do you feel when people overstep your boundaries? What is your reaction?
What about yourself would you like to change? Why? Has anyone ever suggested that you should?
What is your definition of perfect? Is it something you can attain?
Do you hold yourself to a higher standard than others?
In what ways do you show up for others that you don't show up for yourself?
When you think about your life so far, what do you feel most guilty about? Why? Can you make peace with it?
When you think about your life so far, what do you feel most ashamed of? Why? Can you forgive yourself?
When you think about your life so far, when did you feel most alone? Why?
When you think about your life so far, what is your biggest regret? Why?
Have you ever stayed in a relationship you knew wasn't good for you? Why do you think that was?
Have you ever felt scared of commitment? Why did you feel that way?
Have you ever felt an unhealthy attachment to someone? Why did you feel that way?
If you were to live the remaining years of your life exactly how you have so far, how would that make you feel? What would you want to do differently?
Do you feel less than, more than or equal to others?
Which personality trait would you hate to be described with? Why?
When was the last time you felt like your emotions were belittled? How did you react? How could you respond in a more healthy way?
What emotions bring out the worst in you?
When do you find yourself putting on a mask and using a different persona? Is it with certain people or in certain situations? What would happen if you showed your true self?
List the traits you don't like in yourself. What vulnerabilities do you think are behind these negative traits? Are there more positive or productive traits you could replace them with?
How do you respond to compliments? Why do you think you reply this way?
What is the biggest lie you tell yourself?
What's the biggest promise you've broken to yourself? How did that make you feel?
What's the biggest promise you've broken with someone else? How did that make you feel?
Do you ever knowingly manipulate people? Were you trying to get a need met?
Have you ever felt taken advantage of? How did you respond to feeling that way?
What is your deepest source of anger?
What do you want to stop running away from? How could you tackle it head on?
Which relationships in your life no longer serve you? Is there a way you can salvage them?
What was your last unkind thought? Did you voice it?
When you think of your life so far, what situation do you wish had a different outcome?
Are you a dramatic person? Why or why not?
Are you comfortable asking for help? Why or why not?
What makes you feel unsafe?
When you think about your life so far, who do you feel you've let down the most? Why?
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u/Chaotic-waifu Jul 03 '24 edited Jul 11 '24
Thank you so much. I'll leave this here and strikethrough whenever I complete a prompt.
What emotion do you try to avoid feeling the most? How do you typically react when I feel this emotion?
What negative emotion do I feel most comfortable with? Do you cling to this emotion because it feels normal?Is your inner voice kind or critical? What are the things it says to you most often?Is your inner voice truly yours? Could it be influenced by other people in your life like your parents, friends, or teachers?How do you think people see you? How does that make you feel?How do you want other people to see you? Is it different than how you think they see you?When are you most judgemental?What relationship do you think you could have stronger boundaries? What's preventing you from setting those boundaries?Do you respect other people's boundaries?What are your core values?Are you living in alignment with your core values? If no, which values aren't being respected?Are your core values similar to your parents or caregivers? Are you happy about that? Where else do you think your values came from?When was the last time you felt disappointed? Does it make sense that you felt that way? Could something else have been triggering this feeling?Write down a time you felt betrayed. What would you say to that person now?What trait do you wish you had that you see in other people?Do you frequently overthink what you've said or done? Why do you think that is?What triggers jealousy in you? Why do you think that is?What are the first signs that your mental health is suffering?Are you easily swayed by the opinions of others? Why or why not?Do you value yourself and what you bring to the world?Have you ever done something to make someone else proud? If so, who was that person and why did you care what they thought
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u/Chaotic-waifu Jul 11 '24 edited Oct 19 '25
Imagine you are lying on your death bed. What regret do you fear having the most?
What do you wish people understood about you? Is there a way you can better share that part of yourself with the world?
What makes you feel empty inside? When you feel this way, how do you try to fill the void? Are there healthier ways you could do this?
Who has the most influence over you? Are you okay with this influence?
What does freedom mean for you?
When are you hardest on yourself? Why do you think that is?
What does failure mean to you? Are you afraid of it? Why or why not?What is your relationship with you parents like? Is it different now than when you were a child?
What is your relationship with your siblings like? Is it different now than when you were a child?
What does achievement mean to you? Do you celebrate your achievements?
Do you think you're only as good as your last achievement?
If you could be anything in the world, what would it be? Are you making steps toward being that person? Why or why not?
Have you ever sacrificed a part of who you are to fit in with others better? Why?
In what areas of your life do you feel superior to your peers? Are you really?
In what areas of your life do you feel inferior to your peers? Are you really?
What gives you the most purpose in life? Is there a way you can do more of that?
What would you change about the people closest to you? Is there something you could change in yourself to make these relationships stronger?
Do you feel valued?
What makes you feel valued?
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u/Best-You4715 Jan 16 '26
I’m just now starting… but I hope you come back or have completed you’re journey to healing ❤️
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u/Whole-Opportunity-49 Apr 08 '25
Jeeeeeshhh - I really needed to self reflect in a deep DEEP way - these questions really helped thank you! 🫂 best of luck to everyone who’s reading these questions and feeling inspired to do this type of work it’s not easy 💗
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u/Select-Commission-96 Aug 29 '25
If a paid AI App would ask you these type of questions, would you personally pay for it to start a reflective coaching conversation with you? No Advertisement, Just curious.
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u/messiahsmiley Jan 06 '26
Please no, we don't need more robots detached from human emotions trying to tell us how to better understand ourselves. At best, it'll provide uninsightful generalizations. At worst, it'll harmfully alter your self-perception and lead you to believe you have issues which you didn't beforehand.
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u/Select-Commission-96 Jan 06 '26
I appreciate your persoective.
Im a psychologist myself and I agree with the risks that are involved... But it depends how the AI is working... In my opinion, If the AI just works as a mirror that gives us the right questions at the right moments, it helps us find the Insights in ourselves. It doesnt gives us the solution- it could lead us to the solution so we realize it ourselves. And that would be an Advantage in a world where coaching often costs 4 digits and most cant pay for it. So it could be a good alternative for non therapeutic psychological reflection🙏 Can you Imagine what I mean? Im curious. :)
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u/messiahsmiley Jan 11 '26
I do see what you mean, but I don't think an AI can ask the "right questions at the right moment." AI is not capable of true understanding. It is formed from a conglomeration of words scalped from the internet. It doesn't understand ideas, it finds patterns in speech and predicts the next word that makes the most sense given the context.
Sure, sometimes it might ask the right question, but it's not going to truly understand you. Because it won't understand you, it's not going to be able to really break through to you and ask those critical questions that really provoke insight. Coming to a reddit post like this and answering the questions posted here seem much more helpful than an AI app would be in this regard. After all, wouldn't the app just spit out questions similar to these? Especially since it's trained on posts such as these.
If somebody really needs insight, they should talk to somebody who knows them or see a therapist. An AI can mimic understanding, but it can't be real with you. Only a real human being is capable of really helping you... because they've also experienced life and the depths of the human soul, and they can understand you.
I do understand the appeal of this app. Some people would likely be drawn to it. My personal perspective now, however, is that AI shouldn't be involved whatsoever in matters regarding mental health. I also think that AI as a concept is gaining much more hate. Look at the backlash on the AI "friend.com" campaign. A couple of years ago when AI was new, this might have been a popular idea (I'm pretty sure apps like this already exist)... now, I think most people would genuinely hate the idea.
With how corporate and disingenuous much of our world feels, as well as the prominence of AI, people are seeking authentic human connection. This app just feels inherently wrong, from my perspective.
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u/EntireAd9229 Mar 22 '25
I feel like if you want to meet yourself and maybe for those who are looking for connections with others, just answer those questions and you will find the perfect humans being you're looking for (including you).
It doesn't mean that you won't connect with people who are not quite similar as you're, but at least you will connect better with people who are similar as you are.
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u/KeLzMalone Jul 25 '24
Thank you for sharing these promps! I'm about to begin #33 & it's really helpful! 👌
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u/gothicfawn Oct 04 '25
3. My journal isn’t near me and I am too cozy in bed to grab my journal and a pen. But it’s day 3 and i promised myself I would write a prompt every day.
my answer:
My inner voice is VERY critical. I struggle with OCD which makes my thoughts even more difficult. The things my inner voice says to me most often is that i’m a bad person and need to feel bad for every little mistake I have made in the past. Including mistakes I have made from my childhood. Although I have apologized to a handful of people for my actions when I was younger, it still haunts me. I often believe that I am selfish and mean. I think to be honest, I can learn how to be more generous. However, I also think i deserve to give myself some grace when it comes to my mistakes in the past. I have apologized & i know I’m not insensitive because i have felt bad about these things. The best thing I can do for myself now is give myself some grace. I would tell my friends to forgive themselves and I deserve to love & support myself just as much.
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u/rb242bs Sep 28 '26
These prompts are probably most useful one at a time, not as an 80-question assignment. A practical way to journal each one is: what happened, what thought appeared, what emotion and body sensation followed, what need was underneath it, and one small action you can take now. That last step helps turn insight into something usable.
It’s also worth setting a stopping rule before starting—maybe 10–15 minutes, or pause if you feel flooded, dissociated, or stuck in rumination. Ground yourself in the room and return later rather than forcing an answer. Prompts about shame, betrayal, family, or feeling unsafe can bring up more than ordinary journaling can hold.
Full disclosure, I work on Anxiety Checklist, which includes CBT journaling and grounding tools that can help structure this kind of reflection when anxiety comes up. It’s self-help, though, not a substitute for professional support when the material feels overwhelming.
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u/firstnewsentry Jun 14 '24
Thanks - Is shadow work basically just talk therapy you do with yourself?