📚 A&B #160

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👋 Hey everyone,

I went on my friend Calum’s podcast recently to talk about how I became a book influencer, how to build a social media audience, how to read more books, and much more.

You can watch the podcast here or listen to it on Spotify here.

If you’re short on time, I recommend using the timestamps to skip to the topics that interest you the most.

📚 Book Summary:

This week's book is “The Shadow Work Journal” by Keila Shaheen.

This journal is filled with thought-provoking prompts and exercises designed to help you gain a deeper understanding of your fears, insecurities, and negative patterns of behavior, and learn how to overcome them in order to become a better version of yourself.

Here are 3 lessons from the book:

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1) Shadow Work 101

The shadow is the unconscious aspect of your personality that the ego does not identify with. It’s composed of the parts of yourself that you have abandoned or repressed from painful or negative childhood situations.

However, those repressed emotions don’t just go away. Instead, they are locked inside your unconscious and often emerge when you’re triggered in social interactions, relationships, or episodes of anxiety.

The goal of shadow work is to become conscious of these repressed emotions and memories to develop a deeper love, acceptance, and understanding of yourself.

And this isn’t bro-science, it was first developed by legendary psychiatrist and psychoanalyst Carl Jung. Jung believed that by exploring the unconscious mind, we could better understand our motivations, reactions, and behaviors, and make changes to live more authentic lives.

“Unless you learn to face your own shadows, you will continue to see them in others, because the world outside of you is only a reflection of the world inside of you.” –Carl Jung

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2) Shadow Work Exercises

Here are a few shadow work journaling prompts from the book that I found helpful:

-When does my anxiety take over my mind and body?

-Is there a common theme that triggers my anxiety?

-What can I physically do to release my anxious energy and tension?

-How can I improve my self-take to be less self-critical of myself?

-What do I admire about my past self that I wish I could continue to foster more in the present day?

-When/Where do I find myself hiding parts of my personality in order to fit the mold?

-What do I think will happen if I were to be my full self during these instances?

-What experiences did you have as a child that impacted you in a negative way? Why was it so traumatic?

-What is your worst nightmare? Why is this your worst nightmare?

-What is your biggest secret? Why is this a secret? How would you feel if others knew?

-What are you tolerating that you do not want to be? Think of any self-sabotaging behaviors and question why you continue to repeat those negative actions or thoughts.

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3) Recharge Your Energy

Engaging in shadow work may cause some discomfort or unease–you’re essentially thinking and writing about painful moments in your life. But, this is normal and a necessary part of the process (like pouring alcohol on a wound).

However, after you’re done journaling, it’s helpful to do an activity that will restore and recharge your energy levels.

So, spend 10 minutes:

• Dancing

• Drawing

• Stretching

• Going for a walk

• Listening to music

• Making a gratitude list

• Taking a warm shower or bath

✅ Actionable Advice:

1) Get the “The Shadow Work Journal.”

2) Print out or write out your answers to shadow work prompts here.

3) After you’re done, spend 10 minutes doing one of the activities above to recharge your energy.

📖 Reading Lesson:

If you want to read more books you need to quit more books, here's why.

💎 Weekly Gem:

Documentary: Live to 100: Secrets of the Blue Zones

This is a wonderful documentary that explores the science, habits, and environment behind people who live to 100 years old.

It’s beautifully filmed, light-hearted, and actionable. Watch it, take notes, and aim to make one or two changes that will put you on the path to a happier and healthier life.

Thank you for your support, I'll see you next Sunday!

Read on,

Alex W.