IFS Homework Worksheet

This worksheet can help you reflect on your parts, communicate with them, and practice the IFS process of self-leadership and integration.

You can download the PDF version of this worksheet here.

1. Identify and Describe Your Parts

In this section, reflect on the different "parts" you feel inside yourself. These parts represent different emotions, thoughts, behaviors, and internal voices that arise in response to different situations.

• What parts of yourself are you most aware of right now?
  Examples: inner critic, child part, protector part, vulnerable self, etc.
  

• What are the characteristics of each part?
  Describe how each part shows up (e.g., age, tone, behavior, thoughts, sensations).
  Part 1:
  Part 2:
  Part 3:

• Which part feels the strongest right now?
  

2. Recognizing Triggers

Next, identify situations or emotions that trigger your parts.

• What recent situations have triggered different parts of you?
  Consider any moments when a part of you showed up strongly (e.g., anxiety, anger, guilt).
  

• How do you react when these parts are triggered?
  Write about any behaviors or emotional responses that you notice.

3. Self-Compassion and Understanding

In IFS, the goal is for your "Self" (the compassionate, wise, and centered part of you) to step in and understand the different parts without judgment.

• How can your "Self" (your compassionate, centered presence) support these parts?
  Think about how you would respond if you were able to be kind, patient, and non-judgmental toward each part.
  

• What would it be like to connect with the part of you that is experiencing the most distress right now?
  Imagine approaching that part with compassion and understanding.
  

4. Communication with Your Parts

In IFS, we learn to communicate with our parts to understand their needs and why they show up. This helps to build trust and understanding between your "Self" and your parts.

• If you could talk to one of your parts right now, what would you say?
  Ask the part what it needs from you. What is it afraid of or protecting you from?
  

• What does this part need from you, your "Self"?
  Think about what you can offer to this part. Does it need safety, compassion, space, or something else?
  

5. Integration and Healing

Now that you've started to identify and communicate with your parts, focus on integrating and healing them.

• What is one small step you can take this week to help heal or support one of your parts?

This could be something like practicing self-compassion, creating a ritual to calm a part, or taking action to reassure a frightened part.

6. Reflecting on Your Progress

At the end of the week, reflect on how things went.

• What did you notice about your internal system?
  Did any parts become stronger or softer? Did you notice new parts?
  

• How did connecting with your parts help or hinder you in daily life?
  Did you find it helpful to communicate with your parts? Did it change how you reacted to certain situations?
  

7. Future Steps

• What will you focus on next in your internal system work?

Choose one area to explore more deeply next time.

Notes/Additional Thoughts

Any extra thoughts or feelings that arose while doing this exercise?