Parts Mapping- IFS Exercise
Parts Mapping & Getting to Know Our Protectors
An Introductory IFS-Inspired Exercise for Self-Discovery and Compassionate Curiosity
📌 Overview
This exercise helps you begin identifying and mapping the inner parts of you that show up to protect you in everyday life. These "protectors" have developed over time to keep you safe, help you succeed, or avoid pain. They often carry strong emotions or drive automatic reactions. The goal is not to fix or get rid of them, but to understand them and build a more compassionate relationship with your internal world.
🧠 Step 1: Grounding in Self
Before you begin, take a few deep breaths. Imagine the calmest, most compassionate version of yourself is present. In Internal Family Systems (IFS), we call this your Self. This is the place inside you that is naturally curious, kind, and open.
Try this:
Sit quietly and take 3 slow, grounding breaths.
Say to yourself, "All of my parts are welcome here. I’m here to listen."
🌍 Step 2: Identify Your Protectors
Answer the questions below with honesty and curiosity. Let your responses come from gentle observation rather than judgment.
1. What part of you steps in when you feel overwhelmed or anxious?
What does it do or say?
2. Is there a part of you that gets critical of yourself or others?
What is it trying to accomplish?
3. Do you have a part that tries to keep you productive or always "doing" something?
How does it react when you try to rest?
4. What part shows up when you feel rejected, abandoned, or misunderstood?
How does it try to protect you from feeling that way again?
5. Do you have any parts that distract or numb you (e.g., scrolling, eating, overworking)?
When do they show up most?
🖋️ Step 3: Draw Your Parts Map
Use a blank page or the space below to sketch a map of your internal world.
Instructions:
Draw a circle in the middle labeled "Self".
Around it, place the parts you've identified. Give them nicknames, images, or symbols if that helps (e.g., "The Critic," "The Numb-er," "The Performer").
Use arrows to show which parts work together or conflict with each other.
Example: The Overachiever tries to please others. The Inner Critic pushes it harder. The Avoider numbs out when it all gets too much.
🌟 Step 4: Getting Curious About One Protector
Choose one protector you identified and answer these questions:
What does this part believe it needs to do for you?
How long has it been doing this job?
What is it afraid would happen if it stopped?
How does it feel about the other parts in your system?
What might it need from you (your Self) in order to relax a little?
🧡 Closing Reflection
What surprised you as you did this?
How do you feel about these protectors now?
Is there one part you’d like to spend more time getting to know?
Remember: These parts are not problems. They are trying to help you in the only ways they know how. By listening, you give them the chance to soften and let your Self lead.
You're building a new kind of relationship with your inner world—one based on curiosity, compassion, and trust.