Meet Your Inner Parts – IFS-Informed Worksheet

A Compassionate Tool for Mapping and Relating to Your Internal System

This printable IFS-informed worksheet helps clients identify, understand, and compassionately relate to their internal parts using structured reflection and metaphor.

Grounded in Internal Family Systems (IFS)-informed principles, this tool guides clients through:

✔ Step 1: Mapping the Parts

Identify the parts that showed up during the week, what they feel like in the body, and what they need or want.

✔ Step 2: Ask the Inner Speaker

Access a compassionate “inner speaker” who can listen, validate, and respond to vulnerable or protective parts.

✔ Step 3: Visualize the Circle

Explore which parts are most activated, which need care, and how to make space without letting any single part take over.

This worksheet reinforces the core IFS principle:

Every part has a reason it shows up — even if we don’t agree with its story.

Ideal For:

• Trauma-informed therapy

• Shame work and attachment wounds

• Clients with strong inner critics or conflicting motivations

• Parts work, IFS-informed therapy, or ACT + parts integration

• Teens and adults

• Individual therapy or group processing

Format

• Printable PDF

• 2 pages

• Structured prompts with examples

• Designed for in-session processing or between-session reflection