The 6 F’s of IFS
The 6 F’s of IFS refer to the steps we can take to identify and get to know our protective parts in the hope that by doing so we can un-blend from those parts facilitating a deeper connection to the authentic “Self” part. From my experience of working with my Anorexic Part, ‘Fleshing Out’ and ‘BeFriending’ were key to the success in being able to reassure that part that I no longer needed her protection. The 6 F’s are:
Find
Focus
Flesh Out
Feel
BeFriend
Fear
The 6 F’s offer a compassionate framework for building relationships with our Parts. Rather than judging, fighting or trying to get rid of them, they encourage us to approach our internal world with curiosity, understanding and respect. By taking the time to listen to our Parts and understand the roles they play, we can reduce inner conflict, strengthen Self-leadership and create space for healing, growth and lasting recovery.
6 F’s Reflection Journal
Exploring our inner world can sometimes feel overwhelming, especially if we're not sure where to begin. This gentle reflective journal has been created to accompany the Introduction to Internal Family Systems (IFS) Guide, helping you explore your Parts with curiosity, compassion and self-kindness.
Using the 6 F's approach, each page invites you to slow down and gently connect with a Part of yourself, moving from simply noticing its presence to building a deeper understanding of its role, fears and needs. There is no right or wrong way to complete these reflections, and there is no expectation to finish them all at once. Simply move at a pace that feels safe and supportive for you.
Whether you're new to IFS or already familiar with the model, I hope this journal offers a quiet space to pause, reflect and strengthen your relationship with your inner world.
Remember, every Part has a purpose, every Part has a story, and every Part deserves to be heard.
