IFS Parts List
Get to Know Your Parts: An IFS Parts List Exercise
The Parts Mapping Exercise is a powerful way to explore the parts of yourself that influence your thoughts, emotions, and behaviors. Based on Internal Family Systems (IFS) theory, this exercise helps you identify the different parts within your inner world, understand their roles, and build compassionate relationships with them.
Each part has developed for a reason, often in response to life experiences. Some parts work to maintain control, others react to emotional pain, and some carry unresolved burdens. The goal is not to change or eliminate these parts but to recognize their roles with curiosity and compassion.
How to Use This Exercise
Review the List of Parts Below: As you read through the detailed list of parts—organized into Managers, Firefighters, and Exiles—notice which ones feel familiar or resonate with your experience.
Write Down the Parts You Identify With: In your journal or on a piece of paper, note the parts that stand out to you.
Explore the Descriptions: After identifying your parts, read the descriptions to understand their roles and how they may show up in your life.
A description of each part and its extreme tendencies are listed below.
Manager Parts: The Protectors and Controllers
Managers focus on maintaining control and preventing vulnerability. They work proactively to avoid emotional pain and ensure that everything runs smoothly.
Inner Critic: Constantly evaluates and criticizes to push for perfection and prevent failure.
Perfectionist: Sets excessively high standards to avoid shame or rejection.
People-Pleaser: Prioritizes others' needs to maintain approval and avoid conflict.
Taskmaster: Drives productivity to avoid feelings of inadequacy.
Caretaker: Takes responsibility for others' well-being to prevent rejection or abandonment.
Avoidant Part: Evades emotionally risky situations to stay safe from rejection or failure.
Controller: Manages emotions, behaviors, or relationships to maintain predictability and safety.
Hypervigilant Part: Anticipates worst-case scenarios to prevent disappointment or danger.
Fixer: Feels responsible for solving every problem to prevent discomfort or distress.
Approval-Seeker: Constantly pursues validation to avoid feelings of unworthiness.
Competitor: Pushes for success or dominance to avoid failure and stay ahead.
Rule Enforcer: Adheres rigidly to rules to ensure order and prevent uncertainty.
Judging Part: Critiques others to maintain a sense of superiority and control.
Planner: Obsessively organizes and strategizes to prevent unpredictability or chaos.
Advisor: Offers constant guidance to prevent mistakes.
Monitor: Keeps close watch on behaviors, emotions, or circumstances to maintain control.
Reassurer: Seeks external validation to ensure everything is under control.
Stoic Part: Suppresses emotions to project strength and avoid vulnerability.
Image Manager: Carefully curates personal presentation to maintain reputation and avoid judgment.
Self-Sacrificing Part: Puts others' needs above self-care to gain approval or avoid guilt.
Firefighter Parts: The Reactors and Distractors
Firefighters act impulsively to numb or distract from emotional overwhelm. Their primary goal is to relieve distress when it becomes too intense.
Addictive Part: Uses substances or behaviors to block emotional pain.
Procrastinator: Delays tasks to avoid overwhelming feelings.
Self-Harming Part: Expresses inner pain or releases tension through harmful behaviors.
Explosive Part: Uses anger or aggression to protect against vulnerability.
Overeater/Binger: Numbs emotions through excessive food consumption.
Compulsive Shopper: Makes impulsive purchases for temporary relief.
Sexual Part: Seeks distraction or self-worth through sexual behaviors.
Numbing Part: Uses media or entertainment to dissociate from distress.
Escapist Part: Retreats into fantasies or daydreams to avoid reality.
Adrenaline Seeker: Engages in risky behaviors to feel alive or escape numbness.
Isolationist: Withdraws socially to avoid emotional engagement.
Blamer: Projects distress onto others to avoid confronting inner pain.
Gambler: Engages in risky activities to generate excitement and avoid discomfort.
Drinker: Turns to alcohol to temporarily silence emotional burdens.
Social Butterfly: Distracts from inner pain through excessive socializing.
Over-Spender: Uses shopping as a way to soothe discomfort or distress.
Workaholic: Uses work to escape emotional struggles.
Excessive Gamer: Retreats into gaming to avoid painful emotions.
Over-Indulger: Engages in excessive food, entertainment, or behaviors to self-soothe.
Impulsive Part: Acts without thinking to suppress overwhelming emotions.
Exile Parts: The Hidden Emotional Burdens
Exiles carry the unmet emotional needs or unresolved pain from early life experiences. These parts often feel isolated or unworthy, and Managers and Firefighters work hard to keep them hidden.
Abandoned Child: Holds memories of neglect, feeling unworthy or rejected.
Shamed Child: Carries deep feelings of inadequacy, believing they are flawed or not enough.
Fearful Child: Experiences intense anxiety from past trauma or unsafe environments.
Lonely Child: Holds sadness from unmet emotional needs and isolation.
Grief-Stricken Child: Carries unresolved sorrow from losses, such as death or relational loss.
Helpless/Hopeless Part: Feels powerless, believing nothing will improve.
Insecure Part: Feels constantly judged, seeking validation for self-worth.
Unwanted Child: Believes they are a burden or don’t belong.
Ashamed Part: Holds guilt or shame from past mistakes, often hiding to avoid rejection.
Neglected Child: Reflects experiences of emotional or physical neglect, yearning for attention.
Traumatized Child: Holds unprocessed trauma from abuse or relational harm.
Victimized Part: Feels unsafe, reliving moments of oppression or harm.
Invisible Part: Believes they go unnoticed, longing for recognition.
Guilty Child: Feels responsible for events beyond their control, burdened by guilt.
Confused Part: Feels overwhelmed or lost, unsure of their place or identity.
Vulnerable Child: Longs for connection but fears getting hurt.
Rejected Part: Relives memories of being excluded, avoiding intimacy to prevent hurt.
Overwhelmed Part: Feels burdened by multiple unmet needs or unresolved issues.
Abused Child: Holds memories of past abuse, accompanied by shame, fear, or anger.
Despairing Part: Struggles with hopelessness, doubting things will improve.
Disillusioned Part: Feels betrayed by unmet expectations or broken promises.
Dependent Part: Believes they can’t manage alone, craving care and protection.
Jealous Child: Feels envious of others’ success, fearing they aren’t enough.
Embarrassed Part: Holds unresolved shame or humiliation from past experiences.
Unloved Child: Believes they are unworthy of love, seeking affection but expecting rejection.
Reflection Questions
After identifying and reading about your parts, take some time to reflect:
Which parts resonate most strongly with you?
When do these parts tend to show up in your life?
How do your Managers and Firefighters try to protect your Exiles?
What would it look like to approach these parts with compassion and curiosity?
Key Takeaway
The Parts List Exercise helps you get to know your inner world and develop a compassionate relationship with each part. As you explore, remember that every part serves a purpose, even if its behavior seems unhelpful at times. By understanding these parts, you can foster self-awareness, emotional balance, and authentic self-leadership.
This is an ongoing journey, so revisit the exercise regularly to deepen your connection with your inner system. With time, all parts can feel seen, heard, and supported—allowing your core Self to lead with clarity and authenticity.
