journal · 90 pages
ADHD Shadow Work Journal
Shadow work, but for the brain that's already been told it's too much.
Instant download · iPad-ready PDF + printable + Canva editable, every product.
You’ve read the books. You’ve followed the Instagram therapists. You’ve tried to journal “what is your inner critic saying” and stared at the page until you closed it. Shadow work for the late-diagnosed brain doesn’t fail because you’re broken — it fails because the prompts assume you can sit with one feeling for 20 minutes without your mind sprinting in 12 directions.
This is shadow work, redesigned for that brain.
✿ what's inside
90 pages
08 pieces
- 12-week guided structure — one theme per week, gentle pacing
- Soft-start prompts — 90-second entry points, never blank-page intimidation
- Inner critic transcripts — write what they said, then cross-examine it
- RSD spiral cool-down log — 24 hours from trigger to perspective
- Parts work pages — name the parts, give them voices
- Shame inventory + reframe pages
- Weekly integration check-ins
- Bonus: 7 emergency-spiral prompts (when it's a hard day)
Formats included
- Printable PDF (US Letter + A4)
- Hyperlinked iPad PDF (GoodNotes / Notability / Noteshelf)
- Editable Canva template
Who this is for
- Late-diagnosed adults (especially women) doing the late-diagnosis grief work
- AuDHD brains processing past masking
- Anyone whose therapist suggested journaling and you've started 5 journals already
- ADHD adults working on RSD, perfectionism, internalized shame
✿ delivery
Instant digital download. Files arrive in your inbox within 60 seconds. No physical item is shipped — all sales are final, but if you have any issue, message me and I'll make it right.
✿ ready when you are
Add it to your library.
Shadow work, but for the brain that's already been told it's too much.
