In the middle is the Self: calm, curious and kind. It is not a part. It can listen to all of them.
Your map is empty. Add the first part you notice.
Name a part of you you know. What does it say, or what does it do?
Make your IFS parts map
An IFS parts map shows the parts of you around the Self, as Internal Family Systems describes them. Name a part you know, then mark what it does: a manager, a firefighter or an exile.
About 5 minutes. Free. No account.
All free toolsYour map grows as you add parts. Print it or save it as a PDF for your journal or your therapist. It is kept in this browser only.
How it goes
- Name a part of you you know.
- Mark it as a manager, firefighter or exile.
- See your map, then print or save it.
Common questions
What is an IFS parts map?
A picture of the parts of you, the inner voices you know, placed around the Self. It helps you see how they work together.
What are managers, firefighters and exiles?
Managers plan ahead so pain never comes. Firefighters act fast to put pain out once it comes. Exiles carry old hurts the others try to keep away.
What is the Self in IFS?
The Self is your calm, curious and kind centre. In IFS it is not a part. It can listen to every part without taking sides.
Can I use this with my therapist?
Yes. Print your map or save it as a PDF and bring it to a session. It is a starting point, not a diagnosis.
More free tools
Breathing Exercises
Four patterns. Pick one and breathe.
1 to 2 minutesTry itJournal Prompts
Pick a topic. Get three prompts.
A few secondsTry itCore Values Finder
Pick ten. Keep three.
About 2 minutesTry itDaily Affirmations
One kind line, for one part of you.
A few secondsTry itBurnout Check
Twelve statements. Two minutes.
About 2 minutesTry itAttachment Style Test
Secure, anxious, avoidant or fearful.
About 2 minutesTry itDream Reader
Type a dream. Get one warm reading.
About 1 minuteTry itFeelings Wheel
Name a feeling in two taps.
Under 1 minuteTry itHow Magnetic Is Your Sovereign?
Seven moments. Watch the spiral.
About 1 minuteTry it
Want more than a few minutes?
InnerOS is an app for parts work. You write what is on your mind, and your parts answer one at a time.
Get the appOr meet your loudest part first