50 Journal Prompts For Those Exploring Internal Family Systems (IFS)

50 Journal Prompts For Those Exploring Internal Family Systems (IFS)

Welcome to your journey through Internal Family Systems (IFS)!

These 50 journal prompts and questions are designed to help you explore the different parts of yourself and how they work together. Understanding IFS can lead to great insights about why you feel and behave in certain ways.

Let's dive into your inner world and see what we can discover together!


IFS Base Questions

  1. What do you know about Internal Family Systems (IFS) so far?
  2. How do you think understanding IFS could help you?
  3. Write about your initial feelings towards exploring IFS.
  4. What are you hoping to discover about yourself through IFS?
  5. Identify a part of yourself that seems to take control often. How does it behave?
  6. Reflect on a recent situation where different parts of you were in conflict.
  7. What part of you feels the easiest to understand? Describe it.
  8. How do you usually respond to difficult emotions?
  9. What are you most curious about in IFS therapy?
  10. Describe a time when you felt inner harmony. What parts were active?



Harmony within comes from understanding our inner family, not silencing it

"Harmony within comes from understanding our inner family, not silencing it."


Your IFS Managers

  1. Identify a "manager" part in your internal system. What role does it play?
  2. How does this manager part help you in daily life?
  3. Write about a time this manager part overdid its job.
  4. What fears might your manager parts have?
  5. How can you help your managers not work so hard?
  6. What does this manager part prevent you from feeling or doing?
  7. How do you feel about this manager part?
  8. Imagine a conversation between you and your manager part. What would each say?
  9. Does this manager part get along with other parts? Describe their interactions.
  10. What might this manager need from you to relax?



Lead with compassion, and let every part of you be heard

"Lead with compassion, and let every part of you be heard."


Exploring IFS Exiles

  1. Identify an "exile" part within you. When does it show up?
  2. What emotions does this exile carry?
  3. Write about what this exile part needs most from you.
  4. How does it feel to pay attention to this exiled part?
  5. What might happen if this part was no longer exiled?
  6. How do your manager parts react to your exiles?
  7. Imagine giving compassion to your exile. What would you say?
  8. How does acknowledging this part change your view of yourself?
  9. What's a memory associated with this exiled part?
  10. How can you begin to heal this exiled part?



Self-awareness is the first step to inner peace

"Self-awareness is the first step to inner peace."


IFS and Your Self

  1. How do you perceive the "Self" in IFS theory?
  2. Describe a moment you felt in "Self". What qualities were present?
  3. How does being in "Self" change your interaction with other parts?
  4. What activities help you feel more in "Self"?
  5. Write about a challenge in accessing "Self".
  6. What fears come up when you try to lead from "Self"?
  7. How can you cultivate qualities of "Self" like calmness and clarity?
  8. Reflect on the benefits of leading from "Self".
  9. What does "Self" leadership feel like in a conflict?
  10. How can "Self" help your parts work together?



Every part of you has a story. Listen closely, and you'll find wisdom

"Every part of you has a story. Listen closely, and you'll find wisdom."


Integrating IFS Insights

  1. What’s one big insight you’ve gained from IFS?
  2. How can you apply IFS concepts to improve your relationships?
  3. Write about integrating an exiled part back into your daily life.
  4.  What changes have you noticed since you started practicing IFS?
  5. How do you plan to continue your exploration of IFS?
  6. How can IFS help you with future stresses or conflicts?
  7. What are some ways you can teach others about what you've learned in IFS?
  8. How has IFS influenced your thoughts on mental health?
  9. Write a letter from your "Self" to all your parts. What would it say?
  10. Reflect on your journey with IFS this year. What are your next steps?


An individual in a cozy room, writing in a journal with a warm cup of tea beside them, exploring their internal family systems

Fantastic job on working through these IFS prompts!

Every question and reflection you've written brings you closer to understanding and harmonizing the many parts of your internal family. Remember, this process is about nurturing and leading with compassion.

Keep exploring and let IFS guide you to greater self-awareness and healing.

Read Other Related Journal Prompts

50 Journal Prompts For Those Reflecting on December
50 Journal Prompts For Those Celebrating Mabon
Back to blog

See LeStallion's Signature PU Leather 120 GSM A5 Journals

1 of 3