Free IFS Parts Map Worksheet

Ever said "part of me wants to go, and part of me wants to stay home"? That everyday way of talking is at the heart of Internal Family Systems. This free printable parts map gives you a simple space to notice the different parts of you, sketch how they relate, and start getting to know them with curiosity instead of judgment.

IFS parts map worksheet with spaces for managers, firefighters, exiles, and Self, plus the 6 F's, from Vital Mind Psychology

Download the Free Worksheet (PDF)

A quick introduction to parts

Internal Family Systems (IFS) was developed by Dr. Richard Schwartz. It sees the mind as made up of many parts, each with its own feelings, beliefs, and job. Underneath them all is your Self, the calm, compassionate core of who you are. In IFS, parts aren't problems to get rid of. Every part is trying to help, even when the way it helps causes trouble.

The kinds of parts on the map

  • Managers work ahead of time to keep pain from showing up, through planning, controlling, criticizing, perfectionism, or people-pleasing.
  • Firefighters jump in fast when painful feelings break through, through numbing, bingeing, distraction, anger, or dissociation.
  • Exiles are often younger parts carrying old pain, shame, or fear. The protectors work hard to keep these feelings tucked away.
  • Self sits at the centre. It isn't a part. It's the steady you that can lead and care for your parts.

How to fill in your parts map

The map has a space for each group, with Self in the middle. Write a name, a word, or a quick sketch for each part you notice. Add bubbles or draw links between parts as you need. There's no right way to do it, and your map will likely change over time.

Getting to know a part: the 6 F's

  1. Find: which part is here right now, and where do you notice it in or around your body?
  2. Focus: turn your attention toward it, gently and with interest.
  3. Flesh it out: what does it look or feel like? How old does it seem?
  4. Feel toward: how do you feel toward this part? If it isn't curiosity or openness, another part may need to step back first.
  5. beFriend: what is its job, and how long has it been doing it?
  6. Fear: what is it afraid would happen if it stopped?

A few things to keep in mind

  • All parts are welcome. Even the harsh ones usually took on their job to protect you. Try thanking them.
  • Go gently with exiles. If a lot of pain comes up, slow down or pause. The deeper work with exiles is best done with a therapist.

Download the Free Worksheet (PDF)

Looking for more? Browse our other free handouts, including the 8 C's of Self and a feelings wheel.

If you'd like support working through this with someone, the counsellors at Vital Mind Psychology in Cochrane are here to help.