Free taster of 10 shadow work prompts you will find in my the full shadow work journal. 
 
*Please be aware this is a free PDF instant download to print at home not the physical book* details below relate to the main book not this freebie. You can purchase the physical book here.
Free taster of the type of shadow wrok prompts you will find in my full workbook - details below:
 
One Day at a Time 90-Day Guided Shadow Work Journal for Childhood Trauma Recovery, Heartbreak, and Self-Healing.
 
This 12 week guided journal for trauma healing is designed for anyone wanting to end cycles of self-sabotage and make their 2026 more fulfilling. One Day at a Time is more than paper: it’s a practical tool for emotional healing, resilience, and self-care.
 
NOT JUST ANOTHER BLANK DIARY
This structured 3-month shadow work workbook helps you face your truth, break harmful patterns, and rebuild from the inside out. Each page guides you step by step so you can process pain, grow stronger, and create lasting change.
 
INSIDE YOU’LL FIND OVER 300 PIECES OF WORK, INCLUDING:
Morning prompts to stop you spiralling before the day even starts.
Word / Phrase of the day to spark intellectual growth.
Evening check-ins to process emotions and force you to be honest instead of numbing out.
Creative practices to learn who you are and build healthier habits.
Deep healing exercises like letter-writing prompts, list tasks, deep shadow work prompts, and pattern-spotting activities.
Weekly recaps to track your triggers and growth. Monthly reflections to measure progress.
 
THIS JOURNAL IS FOR YOU IF YOU WANT TO:
Heal from childhood trauma, heartbreak, or toxic relationships.
Cultivate emotional growth through inner child work.
Relieve anxiety and process your feelings.
Break cycles of self-sabotage and destructive behaviours.
Build resilience, boundaries, and confidence.
Develop healthier habits and stronger self-worth.
Do the deep healing work, not just scratch the surface.
 
CUSTOMER FAQs
Is this book good for beginners?
This is the perfect shadow work journal for beginners, with over 300 shadow work exercises for beginners. It's also incredibly in depth at 575 pages, or as one reader said, "the biggest and best journal I’ve ever bought!".
 
What qualifies you to write this workbook?
I created this journal from my own recovery through rehab, therapy, and studying psychology. I have hit rock bottom, navigated my own childhood trauma, picked myself up and made it out the other end. This workbook is the result of everything that worked for me.
 
What is Shadow Work?
The concept originates primarily from Swiss psychiatrist, Carl Jung. Shadow work is any intentional practice aimed at identifying and working through your unconscious "dark side" or wounded parts so that they stop unconsciously controlling your behaviour, relationships, and self-worth.
 
What's the point?
Awareness - Recognize and own what has been hidden.
Integration - Bring these parts back into the whole self instead of keeping them split off.
Healing - Reduce inner conflict, self-sabotage, shame cycles, and projections onto others.
Wholeness - Move toward becoming a more complete, authentic version of oneself.
The payoff of addressing your shadow can be profound. You will process your emotions, build stronger boundaries, improve your mental health, and achieve real self-acceptance.
 
What are the risks?
The main risk isn’t danger, but discomfort. Much like exercise - go steady and build strength, overdo it and you might strain something.
 
CLOSING NOTES
There will be days when filling out a page feels easy, and days when it feels heavy as hell. Some entries will pour out of you; others might feel forced. It's all important. This process will humble you, and if you’re here, that’s exactly what you need. By the time you've completed the 90 days, you’ll know yourself better than you probably want to, and that’s exactly the point.
 
Just take it One Day at a Time - What are you waiting for?