One of the most transformative tools in Internal Family Systems therapy is the parts map — a visual representation of your inner system. Whether you sketch it on paper or use IFS App‘s beautiful interactive digital map, building your parts map makes the invisible architecture of your psyche tangible and workable.
What Is a Parts Map?
A parts map is a visual representation of the different sub-personalities or “parts” that make up your inner system. Rooted in the IFS model developed by Dr. Richard Schwartz and explored in No Bad Parts, a parts map shows the Self at the centre, with Managers, Firefighters, and Exiles orbiting around it.
Why Build a Parts Map?
- Makes parts real and distinct — your inner world becomes a system you can understand rather than a confusing tangle of feelings
- Creates perspective — when you can see a part, you’re not completely blended with it
- Tracks your progress — as you do IFS work, the map changes: parts relax, Exiles heal, Self becomes clearer
- Builds compassion — seeing all your parts often evokes natural compassion for how hard your system has been working
Step-by-Step: Building Your Parts Map
1. Place the Self at the Centre
Draw or imagine a glowing orb at the centre — this is your Self. Everything else orbits around this essential core.
2. Add Your Managers
These are the parts you’re most familiar with — the Inner Critic, Perfectionist, Worrier, Pleaser, Achiever, Caretaker. Place them near the centre since they’re most often in charge of daily life.
3. Add Your Firefighters
These are the reactive parts — the numbing part, the raging part, the dissociator. They appear less often but more dramatically when pain breaks through.
4. Sense Your Exiles
Exiles carry the deeper pain — loneliness, shame, grief, fear. You might not know them well yet. Place them at more distance, or tucked away. Just acknowledge they’re there — that’s enough for now.
Try IFS App’s Interactive Parts Map
IFS App has built one of the most beautiful implementations of the parts map available digitally. It features a breathing Self orb at the centre, parts that orbit around it, and the ability to tap any part to explore it through guided sessions. As you do more work, the map evolves — it’s a living record of your inner journey.
👉 Build your interactive Parts Map at ifsapp.co.uk — Free, no account required.
📚 For the theory: No Bad Parts by Dr. Richard C. Schwartz
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