{"product_id":"30-day-shadow-work-workbook","title":"30-Day Shadow Work Workbook","description":"\u003cp\u003eThis 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.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eYou get one PDF: 44 pages, built around 30 numbered days.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eWorks in Goodnotes, Notability and Noteshelf on iPad, and in Xodo or Samsung Notes on Android tablets: any note app that keeps PDF links.\u003c\/p\u003e\n\u003ch3\u003eFour weeks, then two closing days\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eWeek 1, Noticing (days 1 to 7):\u003c\/strong\u003e meeting the parts of you that hide.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWeek 2, Emotions \u0026amp; Triggers (days 8 to 14):\u003c\/strong\u003e listening to what your feelings say.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWeek 3, Roots (days 15 to 21):\u003c\/strong\u003e beliefs and the younger you.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eWeek 4, Compassion \u0026amp; Boundaries (days 22 to 28):\u003c\/strong\u003e caring for yourself, with others too.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eCarrying It Forward (days 29 and 30):\u003c\/strong\u003e what you keep and what you set down.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003eAfter 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.\u003c\/p\u003e\n\u003ch3\u003eWhat one day looks like\u003c\/h3\u003e\n\u003cp\u003eEach 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.\u003c\/p\u003e\n\u003cp\u003eThe days don't have to run in a row. Pause, repeat or skip a day whenever you need to; nothing is dated.\u003c\/p\u003e\n\u003ch3\u003eBefore Day 1 and after Day 30\u003c\/h3\u003e\n\u003cp\u003eBefore 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.\u003c\/p\u003e\n\u003cp\u003eAlso 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).\u003c\/p\u003e\n\u003ch3\u003eFinding your way\u003c\/h3\u003e\n\u003cp\u003eThe 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.\u003c\/p\u003e\n\u003ch3\u003eThe look\u003c\/h3\u003e\n\u003cp\u003eThe 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.\u003c\/p\u003e\n\u003ch3\u003eWorkbook or journal?\u003c\/h3\u003e\n\u003cp\u003eChoose this workbook if you want a set path with a small exercise each day for a month. Choose the \u003ca href=\"\/products\/shadow-work-journal-celestial-night\"\u003eCelestial Night shadow work journal\u003c\/a\u003e or the lighter \u003ca href=\"\/products\/shadow-work-journal-botanical\"\u003eBotanical journal\u003c\/a\u003e 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 \u003ca href=\"\/collections\/time-for-you\"\u003eTime for you\u003c\/a\u003e.\u003c\/p\u003e\n\u003ch3\u003eQuestions about the workbook\u003c\/h3\u003e\n\u003cp\u003e\u003cstrong\u003eCan I do the 30 days more than once?\u003c\/strong\u003e Yes. Import a fresh copy of the PDF for a new round, or duplicate the day pages in your app.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eIs this therapy?\u003c\/strong\u003e 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.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eCan I print it?\u003c\/strong\u003e 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.\u003c\/p\u003e\n\u003ch3\u003eDownload, license and returns\u003c\/h3\u003e\n\u003cp\u003eThis 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 \u003ca href=\"\/pages\/how-downloads-work\"\u003ehow downloads work\u003c\/a\u003e.\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eFor personal use only. Please do not share, resell or redistribute the files.\u003c\/li\u003e\n\u003cli\u003eDigital downloads can't be returned, but if anything isn't working, contact us and we'll help.\u003c\/li\u003e\n\u003c\/ul\u003e\n","brand":"Planfolk","offers":[{"title":"Default Title","offer_id":54298712801464,"sku":"PF-SHADOW-WORKBOOK","price":4.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0988\/2927\/1224\/files\/pf-shadow-workbook-01.jpg?v=1791877775","url":"https:\/\/planfolk.com\/products\/30-day-shadow-work-workbook","provider":"Planfolk","version":"1.0","type":"link"}