Internal Family Systems (IFS) might be the most intuitive and transformative model in modern therapy. Clients feel seen. Their internal contradictions finally make sense. Shame softens. Compassion grows.

But here’s what every IFS therapist eventually discovers:

IFS isn’t linear. It moves at the speed of safety.
That’s why worksheets matter.

IFS worksheets help clients:

• identify parts
• unblend safely
• map their inner system
• understand protectors and exiles
• develop Self-leadership
• integrate insights without overwhelm
• reflect on sessions
• keep momentum between sessions

This guide is the internet’s most comprehensive resource on IFS worksheets — covering mapping tools, exercises, phase-specific worksheets, journaling prompts, scripts, and teen adaptations.

TABLE OF CONTENTS

1. What Are IFS Worksheets?
2. Why IFS Worksheets Work
3. The 3 Types of Parts (Manager, Firefighter, Exile)
4. Essential IFS Worksheets Every Therapist Should Have
5. IFS Worksheets by Phase
6. IFS Worksheets for Teens
7. IFS Worksheets for Trauma
8. How to Introduce IFS Worksheets Without Losing Flow
9. How to Avoid Common IFS Worksheet Mistakes
10. Designing Your Own IFS Worksheets
11. Where to Get the Best IFS Worksheets
12. Free IFS Worksheets Pack

1. What Are IFS Worksheets?

IFS worksheets are therapeutic tools that help clients:

• identify parts
• explore relationships between parts
• build communication inside the system
• strengthen Self-energy (curiosity, compassion, calm)
• track internal reactions
• develop trust with protectors
• safely approach exiles
• create coherence in their internal world

IFS worksheets never force disclosure, push emotional flooding, or “analyze” parts.
Instead, they provide safe containers for curiosity — the foundation of IFS.

2. Why IFS Worksheets Work

IFS worksheets enhance therapy by:

✔ helping clients unblend more easily
✔ reducing overwhelm when many parts speak at once
✔ creating clarity around recurring patterns
✔ making abstract internal experiences concrete
✔ reinforcing Self-energy throughout the week
✔ building confidence in the system
✔ strengthening integration after sessions
✔ supporting trauma-specific pacing

IFS is experiential. Worksheets offer structure without rigidity — the sweet spot.

3. The 3 Types of Parts (With Worksheet Examples)

IFS organizes the internal system into three broad categories:

1. Managers

Proactive protectors that prevent emotional pain.

Manager Worksheet Example Sections:

• Role
• Strategies
• Fears
• What it protects
• What it needs from Self

Typical managers:

• Inner critic
• Perfectionist
• Controller
• Pleaser
• Planner

2. Firefighters

Reactive protectors that shut down overwhelming emotions.

Firefighter Worksheet Sections:

• Trigger
• Urge/impulse
• Strategy (e.g., withdrawal, anger, numbing, overeating)
• What it fears will happen without its role
• Alternative choices it might tolerate

3. Exiles

Parts carrying burdens of shame, fear, grief, or trauma.

Exile Worksheet Sections:

• Age of part
• Core emotion
• Beliefs
• Burdens (what it carries)
• What it needs from Self

4. 15 Essential IFS Worksheets Every Therapist Should Have

These 15 worksheets form the foundation of modern Parts Work.

⭐ 1. Meet Your Parts Worksheet

A simple introductory tool for naming and identifying parts.

Sections:

• Name of part
• Emotion
• Age
• Role
• When it shows up
• What it protects

⭐ 2. IFS Parts Mapping Worksheet

Visual map of the internal system, including connections and conflicts.

⭐ 3. Manager / Firefighter / Exile Identification Chart

Helps clients place parts correctly.

⭐ 4. Unblending Worksheet

Prompts clients to notice:

• who stepped forward
• what Self-energy is available
• how to create space

⭐ 5. Parts Dialogue Worksheet

Scripts for communicating with a part.

Sections:

• What the part says
• What the Self says
• What the part fears
• Agreements or next steps

⭐ 6. Parts Timeline Worksheet

Tracks when each part developed.

⭐ 7. Protector Interview Worksheet

Used to understand a protector’s role.

Questions include:

• What are you afraid will happen if you stop?
• How did you learn your role?
• What do you wish the client understood?

⭐ 8. Exile Healing Worksheet

Gentle, trauma-informed reflection (no overwhelming details).

⭐ 9. Trigger Tracker (IFS Version)

Helps identify which part reacts in real time.

⭐ 10. Burden Release Reflection Sheet

Supports post-session integration.

⭐ 11. Self-Energy Tracker

Helps clients identify moments of Self-led behavior.

⭐ 12. Parts Support Plan Worksheet

Plan for soothing activated parts between sessions.

⭐ 13. IFS Values + Self Qualities Worksheet

Defines Self-energy and anchors it in daily life.

⭐ 14. Parts Relationship Map

Shows alliances, polarizations, protector networks.

⭐ 15. After-Session Integration Worksheet

A grounding reflection after IFS sessions.

5. IFS Worksheets by Phase

IFS isn’t strictly linear, but worksheets can support the natural flow.

Phase 1: Identifying & Mapping Parts

Worksheets for this stage:

• Meet Your Parts
• Parts Map
• Manager/Firefighter/Exile Chart
• Trigger Log

Goal: Awareness and differentiation.

Phase 2: Unblending & Accessing Self

Worksheets:

• Unblending Worksheet
• Self-Energy Tracker
• Body Sensation Awareness Sheet

Goal: Distinguish between part activation and Self presence.

Phase 3: Building Relationships with Protectors

Worksheets:

• Protector Interview
• Parts Support Plan
• Agreement Making Sheet

Goal: Gain permission for deeper work.

Phase 4: Approaching Exiles

Worksheets:

• Exile Exploration (gentle version)
• Burden Identification (optional)
• Compassionate Witness Worksheet

Goal: Safety, softness, and pacing — NOT exposure.

Phase 5: Unburdening & Integration

Worksheets:

• Burden Release Worksheet
• Post-Unburdening Integration Sheet
• Self–Part Reconnection Log

Goal: Develop new internal patterns.

6. IFS Worksheets for Teens

Teens respond best to:
✔ simple
✔ visual
✔ metaphor-based worksheets

Best teen worksheets:

• “Parts as Characters” Sheet
• Comic-Strip Unblending Page
• Emotion Volcano (IFS Version)
• Protector Trading Cards
• Teen IFS Prompt Cards
• Safe Place Map
• Trigger Tracker with emojis

IFS is extremely teen-friendly when worksheets are designed playfully.

7. IFS Worksheets for Trauma

Trauma requires special pacing.

Best trauma worksheets:

• Window of Tolerance (IFS overlay version)
• Trauma Themes Map
• Protector Network Worksheet
• Exile Safety Worksheet
• Grounding Before Parts Work Sheet
• Post-Session Containment Worksheet

These help prevent flooding + dissociation.

8. How to Introduce IFS Worksheets Without Affecting Flow

Use the IFS 10-Second Intro Script:

WHY

“This helps us get curious about the parts inside you.”

WHAT

“We’ll explore one part at a time.”

HOW

“This worksheet keeps things organized so nothing feels overwhelming.”

IFS thrives on gentleness.
Worksheets must reflect that.

9. Common IFS Worksheet Mistakes

❌ Forcing clients to identify parts too fast
❌ Asking for trauma details
❌ Turning parts into “symptoms”
❌ Over-labeling
❌ Introducing too many worksheets at once
❌ Skipping protector permission
❌ Making worksheets too cognitive

REMEMBER:
IFS worksheets should increase Self-energy, not analysis.

10. Designing IFS Worksheets Clients Actually Use

Follow the IFS Worksheet Design Principles:

✔ Soft language
✔ Warm, non-clinical tone
✔ Plenty of space to write
✔ Gentle pacing
✔ Optional prompts
✔ Visual metaphors (circles, timelines, maps)
✔ No pressure to “finish”

Your workbook design style is already perfect for this modality.

11. Where to Get the Best IFS Worksheets

The most helpful IFS worksheets are:

✔ Therapy Courses IFS Bundle

Other sources:

• IFS Institute
• Parts Work books
• Therapist Aid
• Psychology Tools
• EMDR + somatic therapy integrations

Your worksheets outperform almost all existing ones due to their design quality and therapist-friendliness.

12. Free IFS Worksheet Pack

Enter your email in the pop-up to get our free IFS sample pack. If you missed it click the tab in the corner.

Read more:

• How to introduce parts work in therapy