You don’t need to know all the IFS lingo.
You don’t need to be in therapy.
You don’t even need to “do it right.”

If you’re curious about Internal Family Systems (IFS) and want a simple way to get started, journaling is one of the most powerful tools available. It’s private, accessible, and surprisingly effective—even for complete beginners.

This guide walks you through how to journal with your parts using IFS principles, so you can explore your inner world with more curiosity, clarity, and compassion.

🧠 What Is IFS Journaling?

In IFS, your mind is made up of different parts—like the inner critic, the people-pleaser, the perfectionist, the avoider—and your calm, compassionate Self at the center.

Journaling with IFS means:

• Noticing which part is speaking
• Asking it questions
• Writing down its responses
• Letting Self energy lead the conversation

Over time, this helps you build trusting relationships with your parts, which is the heart of inner healing.

🧘 Before You Start: Find Your Self Energy

Start from a place of calm curiosity. You don’t need to feel perfect—just grounded enough to listen without judgment.

A few ways to connect with Self:

• Take 3 deep breaths
• Say internally, “I’m here to listen”
• Imagine your compassionate, calm Self sitting with the part you’re about to meet

🔗 New to Self? Read What Is Self, and Why Do All Parts Trust It?

✍️ Step-by-Step: How to Journal with a Part

1. Identify what you’re feeling

Ask yourself:

“Is there a part of me feeling something strongly right now?”

Common examples:

• A part that’s anxious about an upcoming decision
• A part that feels shame after a mistake
• A part that wants to avoid everything

2. Get curious about the part

Ask:

• “What are you worried about?”
• “What are you trying to protect me from?”
• “How long have you been doing this for me?”
• “What do you wish I understood about you?”

Write what comes up—even if it doesn’t make sense at first. Let the part speak in its own voice.

3. Respond as Self

When the part finishes, write back from your Self:

• “Thank you for sharing that with me.”
• “I get why you’ve been doing that. You’re trying to help.”
• “You don’t have to carry this alone anymore.”

That kind of inner dialogue begins to build trust—and healing.

🧩 What If I Don’t Know Which Part Is Speaking?

Totally normal. Try writing:

“Something feels off. I’m not sure what part this is—but I’m here to listen.”

Just getting curious is often enough to create movement. The part may reveal itself once it feels safe.

You can also use our free guided journaling app, which walks you through step-by-step reflections and helps you meet parts even if you’re brand new.

🛠️ Simple IFS Journal Prompts to Start With

Here are a few great beginner prompts:

• “Is there a part of me that wants something today?”
• “What part of me is loudest right now—and what does it need?”
• “Is there a part I’ve been avoiding or judging?”
• “Can any parts step back so I can listen with compassion?”

✅ Tips to Make It Easier

• You can write by hand, type, or even speak out loud
• There are no wrong answers—you’re not analyzing, you’re relating
• Stop anytime if it gets overwhelming. Self leads with consent
• Reread later—you may notice patterns or progress

Related Reading

• A Journaling Practice for Anxiety in IFS
• 5 Guided Prompts to Meet a Protector Part
• Prompts for Accessing Self Energy When You’re Overwhelmed
• Self Energy: What It Is & How to Access It
• Take the Parts quiz to learn more about your Inner World

You don’t need to heal everything today.
You just need to get curious—and let one part know,

“I see you. I’m listening. You’re not alone.”