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IFS Journaling: Your Ultimate Guide

Journals are a place of comfort and release. You learned that writing things down is another way to express and experience our inner world. As an adult, this often transforms into a very intellectual form of writing. Final papers, reports, bills. When was the last time you wrote to explore your world?

Journaling has been a part of my formative years too. It helped me get through college and all of the anxieties and pressure it came with. I wrote poetry too. I had Parts of me that I was pushing inside so I didn’t feel them, and they started to come out through my writing. As soon as I learned about Internal Family Systems theory, everything made sense. The Parts I pushed away needed to come out, and writing was the safest way to do so.

This guide is for you if:

You love to write and journal for exploration and are looking for a new way to grow.
You are an IFS or creative Writing therapist that want’s to do this work with your clients
You are curious about the power of IFS and parts work, this guide is for
You see an IFS or parts Therapist, this guide is for you

IFS fits perfectly into journaling and writing. The wounds that have hidden for so long can be released. The fears that we hold can be set aside. You can experience yourself in a whole new manner of creativity and connectedness.

Being the geek that I am, i included a ton of information. Read through some of the science and previous applications of writing in therapy if you want. I geek out a little bit because I think it’s super cool. Otherwise, skip down to the second section.

The journaling and IFS integration are towards the bottom half of the page. Work to integrate them into your daily writing. I’ve even got a special offer for you at the end – and you’ll get a guide to keep for yourself, some extra journaling prompts, and an email with some special offers.

Therapists: Your special Guide is on this page here: The Guide to IFS Journaling for Therapists: Clinical Techniques

About the Author

I’m Tim, a Licensed Clinical Social Worker (LCSW) and IFS Trained Journaling Therapists, IFS Level 1 Certified, and a Forest Therapy Guide. I run Propagate Hope Counseling, a private practice specializing in IFS therapy in Aurora Colorado for people pleasers and neurodivergent folks. Over the past three years, I’ve integrated poetry therapy, nature-based interventions, and IFS journaling into a comprehensive therapy model that helps clients access parts work between sessions and deepen their healing.

History of Writing in Therapy

Expressive Writing During Therapy

The use of expressive writing during therapy existed before Internal Family Systems Theory came to be. The National Association of Poetry Therapy tracks their history of poetry and journaling for healing to the early 1900s. Bibliotherapy, the use of literature for healing, was first used in 1916 by Samual Crothers. This included the reading of poetry and essays. It has since expanded to include journaling, writing, and performing poetry, as well as reading. Psychologists like Freud, Jung, and Adler have commented on its use in the healing process.

Writing during therapy is now used to help gain insight and work around barriers within talk therapy. For most therapists, it can be impromptu use and isn’t usually how they help their clients. Poetry and journal therapists, however, stray from the typical ‘talk’ therapy. Instead, they use reflection on carefully selected pieces of poetry or journaling prompts to guide the therapeutic process. In this case, the client is the expert into themselves

Modern Journal Therapy

The modern use of Journal Therapy was made largely popular by Dr. James Pennebaker. His research has explored physical symptoms, expressive writing, and the use of language in journaling. He has been able to link types of language use with healing from trauma. His research into language is quite extensive and cannot fit here on this page. Ultimately his work is the foundation for writing and journaling for use in therapy.

One of the most recent journal therapists that have modernized the field is Kathleen Adams, founder of the Therapeutic Writing Insitute. Her book Journal to the Self (1990) is the first book I read and hooked me into using writing as a healing tool. It builds the foundations of the “journal toolbox” that most other writing exercises are based on. It’s an easy read for those looking to learn more about journaling for insight, self-discovery, and problem-solving.

Adams found that journaling doesn’t have to be complicated or extensive. Most of the exercises can be 5 minutes long and be effective. They also range from structured writing to open-ended writing. She focuses on looking inward and “writing from the heart”.

Written Exposure Therapy

One treatment approach that has come from the exploration of expressive writing is Written Exposure Therapy (WET). This is an evidence-based treatment that comes from the Veterans Affairs and Department of Defense. I think that makes it super awesome, but you be the judge. First, here’s a little background information that will help.

Trauma therapy works in one of two ways:

To heal from trauma, survivors need to master coping skills to regulate the body’s fear and survival response. People usually notice this response as ‘feeling afraid like something awful might happen’, racing heart, and rapid breathing.
As survivors learn to regulate, they need to be exposed to triggers and reminders of the trauma. This usually happens in day-to-day life, but oftentimes specific sessions need to occur that focus on sharing the story. This is sometimes called a ‘trauma narrative’.

Written Exposure Therapy focuses on the second portion of trauma work. Telling a trauma story can be intimidating because the body can’t separate between memories of the event and real-life experiences. This gets used to a client’s advantage with WET, where thinking about the traumatic event replaces experiencing triggers in real life.

Treatment is 5 session longs, and sessions are only 30 minutes long. The client writes the trauma from start to finish the entire time. The creators of this treatment, Denise Sloan and Brian Marx (Written Exposure Therapy for PTSD. 2019), have shown that WET is just as effective as other evidence-based trauma therapies with a significant decrease in dropout from clients.

Journal Therapy and Internal Family Systems Theory

What is a Part?

Journaling through the IFS lens provides access to a person’s entire internal system. An Internal System is comprised of Parts, like a watch or car. Think of a Part like a part of your personality. Together, all of your Parts create who you are. Some Parts can change, like helping a Worrying Part learning to relax. Other Parts are biologically stuck where they are, like an ADHD Part, unless there is a medical intervention like medications.

They are categorized into three jobs or functions:

Managers: These guide our day to day and provide the rules and structure in how we think, feel, and act.
Firefighters: Parts that help us with emotional pain and physical pain. They help by encouraging us to do things that improve our mood and distract us from difficult things.
Exiles: These Parts have been kicked out or hidden within the internal system, and prevented from entering it. This is because they hold painful memories or traumas. They are kept out by the firefighters and managers to prevent that pain again.

The Self in IFS Therapy

The Self in IFS therapy is the ‘you that’s not a part’, or essentially you when a part is not taking over. A person’s Self transcends all parts and is more like a state of being. The Self holds qualities such as confidence, creativity, compassion, and connectedness. The job of the Self is to help the parts relax and stop working, so that way you (the Self) can complete and do everything with all of the qualities the Self hold. The goal of parts work is to build the presence and energy of the Self to guide the parts into a new harmony.

The aim of journaling within IFS is to write from the Self, capture the experience of a single part and, bring it to the Self for healing. The writing acts as a direct link to the Part. Journaling is usually easier because it inherently offer some form of self-energy (creativity!).

Other parts prevent self-exploration and searching for specific thoughts and feelings (Remember they’re trying to avoid the pain, not explore it). Directly talking to this part through journaling allows that part to share what it needs to, without having to fight other parts for space. Once shared, the Self (the curious and creative You) are updated on what the part had to say.

What is IFS Journaling?

IFS Journaling is simply a means to write to different parts within the internal world of a person. Writing to a Part is as simple as three things:

Setting aside at least 5 minutes to write distraction-free.
Being curious and open to hearing what the Part has to say.
Reflecting on what was written.

Creativity to Learn About Parts

It’s important to hold those qualities of curiosity, creativity, and openness when doing any Part’s work. This is to ensure you are ready to hear what a part has to say. In writing, this means that you are at the point where you can focus on a specific emotion, thought, urge, or memory. It’s best to focus on only one of these at a time, otherwise, it may be unclear or conflicting on which Part you write about.

Having trouble being open? Take notice of the Part blocking you and be open to hear what that one has to say. Oftentimes Parts have fears and concerns and will prevent other Parts from being noticed.

Sometimes this is due to physical limitations like being tired, hungry, or physically exerted. it’s okay to take the time to rest and recover before meeting with one of your Parts. Make a note of what you want to discuss or explore

Being Present with the Parts

Distraction-free time is paramount to any writing and journaling. Noisy and stimulating environments provide distractions and can bring about other parts that are not helpful in the present moment. Pick an environment that is both comfortable and relaxed.

It’s best to write for a minimum of 5 minutes. It’s the perfect amount of time to explore and be open without it feeling like an eternity of writing. Most prompts are short enough for 5, but open writing can often times need 10 minutes to get the ideas fully out. Remember it’s not necessarily writing every single detail down, but being in connection with the part.

Reflecting on a Parts Story

Taking time to evaluate what you wrote is the final crucial step in this process. The act of journaling with the Part is so that it can communicate with your Self. Taking the time to witness what this part of you needed to share allows you to remain in connection with it and learn from it.

Take the time two write a few sentences about what you have read. What do you notice? Are you feeling connected and want to help the part? You’re in the Self and can continue to explore with it to offer what it needs. Do you find yourself negatively reacting? Emotions like shame, guilt, or frustration are other parts. You can repeat the process to learn about that feeling as well.

IFS Journaling for the Neurodivergent Soul

Making IFS Doable for Neurospicy Individual

Here’s the thing – if you’re anything like my neurodivergent clients, you’ve tried every “foolproof” journaling method out there. You know, those well-meaning but completely unusable suggestions like “just write for 20 minutes every morning!” Right, because your brain totally works that way. eye roll

It’s like being told to “just focus” during that 3-hour zoom meeting while your brain is doing its best impression of a caffeinated squirrel. Not helpful, right?

Making IFS Journaling Actually Doable

Let’s transition from surviving on succulents to actually thriving with some IFS journaling techniques that don’t make your brain want to revolt. AND in ADHD friendliness I used bullet points and short sentences to get the point across.

The “Raw Dogging Life to Rhythmic Writing” Transition

Forget everything you know about “proper” journaling. Serously – toss it out the window.
Your messy process is the right process. As long as it gets done to explore what you are experiencing.
We’re building a practice that vibes with your neurospicy rhythm, not fighting it. Think of it like making friends with your Parts.

Permission Slip: Unconventional Methods That Actually Work (Because traditional IFS journaling for ADHD needs a serious upgrade)

Voice memo your thoughts while pacing your apartment like it’s your job. What better way to capture your thoughts than with your own voice?
Bullet point those racing thoughts when complete sentences feel like climbing Everest. Make sure you use enough words to know what you actually meant.
Mind mapping for those days when your thoughts are playing pinball in your head. Also called a spider web.

The “Actually Sustainable” Framework (Because we’re done pretending one-size-fits-all)

5-minute check-ins (Yes, that absolutely counts as real journaling. You can scale this down to 3 minutes too if that’s too long)
Journal sprints with body doubling (like having a workout buddy, but for your thoughts). Keep your shoes on too.
Digital vs. paper journaling – choose your fighter and stick with what works for YOU. seriously those e-ink tablets are pretty darn awesome nowadays.

Remember, this isn’t about forcing yourself into another rigid system. This is about creating an IFS journaling practice that feels as natural as your third coffee of the day. Your brain isn’t broken – it just needs a different path through these dark woods of self-discovery.

When Parts Are Running in Different Directions

When Your Parts Are Running in Different Directions

Let’s be real – some days your parts are like a chaotic coffee shop during morning rush. Everyone’s shouting orders, and your manager part is about to lose it. Here’s how we make IFS parts work journaling actually manageable:

Meeting Your Parts Where They’re At (Because forcing “one size fits all” IFS journaling prompts is so 2023)

For frozen parts: Single-word check-ins (because sometimes “scared” is all we can manage). If you got the space do a six word poem
For overwhelmed parts: Breath-paced writing (match your words to your exhales – it’s a game changer and does two things at one time!)
For perfectionist parts: The “Messy Page Promise” (permission to absolutely wreck this journal – a soppy dried watercolor page is perfect).

Emergency Protocols (For when life feels like too much)

3-minute grounding techniques (because sometimes we need a quick reset). Just write the things you hear, see, and feel.
“Parts Parking Lot” for busy days (quick notes to acknowledge what’s coming up). They’ll still be there – they’re waiting for you.
Grab-and-go IFS journaling prompts for when executive function has left the chat (I’ve got those in the download below, and in my online course Poetry in your Parts).

Signs Your Journaling is Working (Even if it doesn’t feel perfect yet)

Those subtle shifts in self-trust you might miss. Think of it like a little hope propagating in there.
Increased parts awareness (hey there, inner critic – I see you). That might sound like “oh I’ve felt this before” WHILE you feel it.
More productive therapy sessions (because you’re bringing the goods-not because you’re trying to get that a plus from your therapist.

When You Need More Support (Because journaling for therapy success is a tool, not the whole toolbox)

Recognizing when you’re stuck (and why that’s actually progress). A plateau happens, you need to keep learning more.
Using your journal in therapy (bring it when you look at it and go “yeesh – that’s rough”.
Building a complete healing toolkit (because you deserve all the support). A good crisis kit can get you out of most situations.

Remember, this isn’t about becoming some journaling guru who writes perfect prose every morning at 5 AM (unless that’s actually your jam). This is about creating a practice that helps you hear yourself again, trust your gut, and finally break free from that people-pleasing pattern that’s keeping you stuck.

Your messy, beautiful, neurodivergent brain deserves a journaling practice that works with it, not against it. And hey, if you’re reading this while procrastinating on actually journaling – that’s okay too. We’ll start exactly where you are.

Poetry and Internal Family Systems Theory

Poetry and Internal Family Systems Theory coexist in a very symbiotic relationship. When writing performance poetry, it is often a single part that expressing itself. When it comes time to perform, it is often that same part being blended with the Self to share the message and meaning of what it wrote.

There is a method of communication with Parts where one speaks on behalf of it as opposed to from it. The former allows the quality of the self to exist wholly while sharing the message of the Part. This leads to a greater sense of creativity in writing and performing both the piece.

Writer's block and IFS

From an IFS perspective, Writer’s block is another part that has blended with the Self. Parts do this for various reasons, but the most prominent being that they are trying to be helpful. Taking time to evaluate why this part is acting as it is will help with having it not work so hard.

Parts have many reasons to keep people from looking within. Some don’t want other parts to be found, while others are preventing the writer from burning out, or there are other important stressors that need to be focused on. Sitting with the block is just like sitting with other parts you want to explore, and should be treated with the same openness and compassion.

Journaling Prompts for IFS

There are many different methods, styles, and techniques to writing and journaling. The best part is that you can be as creative as you have the energy for. If this is your first time exploring journaling with your parts, pay attention to what you are experiencing as you decide on how you are going to write. remember, you’re aiming for confidence, curiosity, and/or creativity.

Writing to Learn About Your Parts

To learn about your specific part, you first need to take notice of that part. What do you experience about it? What are the different thoughts and feelings that come up? Does the part specifically show you something?

Next, Take notice of this and how you feel towards that Part, making sure you are experiencing Self qualities as previously mentioned. Set 5 minutes of your time aside in a comfortable and relaxed environment. Write the prompt “Part Profile” at the top.

Finally, begin to write. Capture everything you notice about that Part. The thoughts, feelings, memories & images, and anything else it shows you. Let your creativity flow freely from your heart as you describe the part.

Dialogue With Your Parts

This is a great follow-up once you have an idea of the part you are writing to. After you take notice of the part prepare as you did before for a 5-minute writing prompt. You can title the page to include a small description of the part. Something like “Conversation with the Part That …..” will do just fine.

Take notice of how you feel towards that part again. Are you open and curious? Do you feel connected to the part? Begin the dialogue by asking it a question. Common Questions are:

How do you try to help?
Why do you have this job?
What do you want to tell me?

Allow the conversation to continue off of that until your timer is up. Once done, write down a few sentences that the conversation reveals.

Healing for yourself: Free IFS Journaling Prompts

“Here’s the thing – I’ve been exactly where you are. Journal in one hand, coffee getting cold, staring at blank pages wondering how the hell to untangle the mess in my head. Poetry in Your Parts is every technique that actually worked for me, packaged up so you don’t have to spend years figuring it out alone. I know what it’s like to need something that actually works

That’s why I created the IFS Journaling Guide, it’s your electronic pocket version of this page to keep on you at all times. Totally free for you to download. And as I mentioned earlier – you’ll get some special gifts in that inbox too. So keep an eye out for them.