A 30-day, step-by-step shadow work program made for millennials. This practical guide helps you spot hidden patterns, set clear boundaries, and build steady self-respect-without endless theory. Each day takes 15-20 minutes and includes a short lesson, a focused exercise, and a reflection check-in. The plan fits modern life: social media comparison, burnout, imposter syndrome, dating-app loops, money stress, and climate-era worry.

What you'll work on

Week 1 - Awareness: triggers, projections, inner critic, social media comparison, values check.

Week 2 - Relationships: people-pleasing, anxious-avoidant cycles, attachment themes, boundary scripts.

Week 3 - Work & Money: burnout patterns, perfectionism, imposter syndrome, student-debt stress.

Week 4 - Integration: daily regulation, digital habits, climate anxiety coping, identity and purpose.

What's inside

Daily prompts for self-inquiry and tracked progress

Real-life scripts for boundary setting at work, with friends, and in dating

Brief psychoeducation on core concepts (triggers, parts of self, values, habits)

End-of-week reviews to spot changes and plan next steps

Printable pages for reflection, habit tracking, and boundary practice

Who this helps: adults 25-40 seeking a structured 30-day plan to reduce anxiety loops, stop people-pleasing, and live with consistent, values-based choices.