30-Day Shadow Work Workbook

This 30-day shadow work workbook gives you one short intro, one prompt and one small exercise a day, with a check-in at the end of each week: 44 hyperlinked pages in navy and gold for Goodnotes and iPad. It's an instant digital download with nothing shipped, and a journaling tool, not therapy.

You get one PDF: 44 pages, built around 30 numbered days.

Works in Goodnotes, Notability and Noteshelf on iPad, and in Xodo or Samsung Notes on Android tablets: any note app that keeps PDF links.

Four weeks, then two closing days

• Week 1, Noticing (days 1 to 7): meeting the parts of you that hide.
• Week 2, Emotions & Triggers (days 8 to 14): listening to what your feelings say.
• Week 3, Roots (days 15 to 21): beliefs and the younger you.
• Week 4, Compassion & Boundaries (days 22 to 28): caring for yourself, with others too.
• Carrying It Forward (days 29 and 30): what you keep and what you set down.

After days 7, 14, 21 and 28 a check-in page asks for the week in three words, how it felt on a scale from heavy to bright, what stood out, what felt heavy or lighter, one kind thing you did for yourself and what you'd like next week.

What one day looks like

Each day page is headed "Day 8 of 30" (or whichever day it is) with a moon phase, then a one-line intro and the prompt. Below sit two panels: a large Write panel with ruled lines, and an Exercise panel that changes from day to day. Day 1 asks for five words about how you feel about starting, and which one surprises you. Day 2 splits the panel into two columns, the polished version of you and the hard-day version. Day 8 uses sentence starters ("The feeling is...", "It shows up when...", "It might be asking for..."), and Day 30 ends with two lists: carry forward and set down.

The days don't have to run in a row. Pause, repeat or skip a day whenever you need to; nothing is dated.

Before Day 1 and after Day 30

Before you start, a self-check lists eight statements, such as "I notice my feelings while they're happening" and "I ask for what I need", to circle from 1 (rarely) to 5 (often), with your start date, your intention for the 30 days and what you'll do if a day feels too heavy. After Day 30 the same eight statements come back so you can compare, followed by what feels different, what you want to keep and a note to the you who started.

Also inside: How to Use, a two-page What Is Shadow Work? and Going Gently explainer, My Comfort List, and two notes pages (lined and dotted).

Finding your way

The Your 30 Days page is home. It shows every day as a tile with its moon phase, the four check-ins and both self-checks, so each one is a single tap away. Tabs down the right edge open the start pages, each week, the closing days and the notes, and the bar at the bottom of every page goes back a page, home or forward.

The look

The cover is a lunar month: thirty small moons in a grid from new to full and back, beside a large dusty-rose "30". Inside, the pages are deep navy with gold details and cream panels for writing, matching our Celestial Night journal.

Workbook or journal?

Choose this workbook if you want a set path with a small exercise each day for a month. Choose the Celestial Night shadow work journal or the lighter Botanical journal for an open-ended book of 84 prompts, trackers and monthly reflections. The workbook has its own 30 prompts, so you can use it alongside a journal. Both sit in Time for you.

Questions about the workbook

Can I do the 30 days more than once? Yes. Import a fresh copy of the PDF for a new round, or duplicate the day pages in your app.

Is this therapy? No. It's a journaling tool for self-reflection, not therapy or a substitute for professional help. Skip any prompt that feels too heavy. If you are in crisis, contact your local emergency services; in the US, call or text 988.

Can I print it? Yes, choose landscape and "fit to page" on US Letter or A4. The writing panels are cream, but the navy around them uses a lot of ink.

Download, license and returns

This is an instant digital download: nothing is shipped. Downloading the PDF, importing it into your note app and printing are covered step by step in how downloads work.

• For personal use only. Please do not share, resell or redistribute the files.
• Digital downloads can't be returned, but if anything isn't working, contact us and we'll help.