Parts Work Journal Prompts: A Gentle Way to Deepen Your IFS Practice

Internal Family Systems (IFS) is based on a simple, powerful truth: we are not one single personality, but a collection of parts. Each part has its own feelings, needs, roles, and beliefs. Some protect us. Some react. Some carry pain. And all of them want to be seen, heard, and understood.

Journaling is one of the most accessible ways to connect with your parts. Whether you’re working with a therapist or exploring your system on your own, writing gives you a way to pause, listen, and gently dialogue with what’s happening inside.

This post offers 50 IFS-inspired journal prompts, grouped by theme and organized into 10 sections. Use them as a daily practice, a therapeutic tool, or simply a compassionate check-in. No perfection needed—just presence.

1. Getting Started with Parts Work

These prompts are great for beginners or anyone looking to reconnect with their system.

1. What part of me is most active right now?

2. What does this part feel like in my body?

3. What name or title would I give this part?

4. What is this part trying to do for me?

5. How long has this part been with me?

2. Protective Parts

Protectors show up to manage our experience. They might look like perfectionism, people-pleasing, numbing, or anger.

1. What part of me tries to keep everything under control?

2. What is this part trying to prevent?

3. How does this part respond to stress?

4. What’s the cost of this part always being in charge?

5. What would this part need in order to rest?

3. Inner Critics and Self-Judgment

The inner critic is often a protective part trying to prevent failure or shame, but it can feel harsh and exhausting.

1. What does my inner critic usually say to me?

2. When did this part first show up?

3. What is it afraid would happen if it stopped criticizing?

4. What part of me feels hurt by this voice?

5. What would I say to this part if I were speaking from compassion?

4. Emotional Pain and Tenderness

Some parts hold deep emotions like grief, fear, loneliness, or shame. These prompts help you approach those tender places.

1. What part of me feels the most vulnerable?

2. When does this part show up most strongly?

3. What emotions does this part carry?

4. What would help this part feel seen and safe?

5. If this part could speak freely, what would it say?

5. Relationships and Connection

Our parts don’t disappear when we’re with others. These prompts explore how parts impact connection, communication, and conflict.

1. What part of me shows up when I feel criticized?

2. What part feels afraid of being too much—or not enough?

3. What part tries to protect me in conflict?

4. What happens when my partner or friend activates one of my parts?

5. How do my parts respond to someone else’s emotional state?

6. Self-Compassion and Reparenting

These prompts help you bring your Self—calm, curiosity, compassion—to your parts and begin offering the care they’ve always needed.

1. What part of me longs for more gentleness?

2. What did this part need as a child that it didn’t receive?

3. What words would help this part feel loved today?

4. How can I let this part know I’m here now?

5. What kind of parent, friend, or guide would this part want me to be?

7. Resistance and Inner Conflict

It’s normal to feel stuck, torn, or confused. These prompts explore the parts that don’t agree—and how to hold space for both.

1. What part of me wants to grow or change?

2. What part of me is scared of that change?

3. What does each part believe about what’s best for me?

4. Can I let both parts share their truth without choosing sides?

5. What would help these two parts feel heard and supported?

8. Dreams, Desires, and Creative Energy

Some parts hold our hopes, imagination, and aliveness—but may be buried under fear or judgment.

1. What part of me feels excited about something new?

2. What part is scared to let that energy out?

3. What dream or desire has been quietly waiting?

4. What creative energy wants to move through me?

5. What would happen if I followed this part’s curiosity?

9. Self-Leadership and Trust

At the core of IFS is the idea of Self—your centered, compassionate, wise presence. These prompts help strengthen your connection to it.

1. When do I feel most connected to my calm, grounded Self?

2. What helps me access more compassion for my parts?

3. What does Self-leadership feel like in my body?

4. What part of me struggles to trust Self?

5. How can I show up today with more Self-energy?

10. Integration and Moving Forward

As you learn to relate to your parts with care, the whole system begins to shift. These prompts invite reflection and integration.

1. What part of me has softened lately?

2. What part feels more seen or less alone?

3. What’s changing in how I relate to myself?

4. What message do I want to carry forward from this journaling?

5. How can I keep showing up for my parts with kindness tomorrow?

Getting to Know Your Parts Through Therapy

Parts work is not about fixing or silencing parts—it’s about learning to relate to them. Through journaling, you create space for all the voices within you to be heard, witnessed, and held. Over time, what once felt like chaos starts to feel like a community—one that trusts you to lead with care.

Whether you use one prompt or all 50, the practice is the point. Return to the page with softness. Let your parts speak. And meet them, again and again, with your presence.

Want to Go Deeper with Parts Work?

At Sagebrush Counseling, I offer IFS-informed therapy for individuals and couples looking to understand themselves more fully, navigate emotional overwhelm, and create lasting internal change. If you're ready to begin a journey of inner connection, reach out here for a free consultation.

Your parts have been trying to get your attention for a long time. Let’s meet them together.