See the parts of you that run the show.
An Internal Family Systems (IFS) app for iPhone. Map your managers, firefighters, and exiles, write to each one, and practice coming back to Self.
Free to start. iPhone.
Self
The calm, curious center that isn't a part. When your parts step back, Self can listen to them with compassion. Tap any part on the map.
A look inside the app
Everything you need to do parts work between sessions
A map you can move
Add a part, give it a name and color, and place it on the canvas. Drag parts closer or farther apart as you learn how they relate.
A journal for each part
Write what a part is afraid of, what it wants for you, and what it would do if it didn't have to protect you.
A daily check-in
Note your mood in a few seconds and see your week, or a full month, at a glance.
Guided practices
Short audio for a morning check-in, a scan for how blended you feel, and a way back to Self when a part takes over.
Learn the basics of IFS
Free guides on Internal Family Systems. New here? Start with the beginner's guide, then try a worksheet or a few journal prompts, with or without the app.
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IFS for beginners: a simple starter guide to Internal Family Systems
The five core ideas in plain language, plus a ten-minute first practice.
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Impulse spending and IFS: when a firefighter part goes shopping
Why the buy-regret loop happens, and a two-minute pause to try before checkout.
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How to map your parts: a step-by-step guide
Seven steps to a simple drawing of your inner system, with an example map.
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IFS parts worksheet: a printable page for getting to know a part
A printable two-page worksheet for one part at a time, with a filled-in example.
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The best IFS apps in 2026: an honest guide to choosing one
How IFS apps differ, what to check before you download, and a fair side-by-side.
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IFS journal prompts: questions to get to know your parts
Prompts for each kind of part and for real moments, plus a simple way to journal as a conversation.
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Managers, firefighters, and exiles: the three IFS parts explained
What each type of part does, how to recognize them, and journal prompts for each.
Questions
What is an IFS app?
An IFS app helps you practice Internal Family Systems on your own: noticing your parts, naming them, and writing down what they want for you. Internal Family Mapping does this with a visual parts map, a journal for each part, and short guided practices.
Is this a replacement for therapy?
No. It's a self-reflection tool. It can support work you do with an IFS therapist, but it doesn't diagnose or treat any condition.
Is the app free?
You can download it for free and start mapping parts right away. Some guided practices and extra features are part of a premium upgrade.
Where is my journal stored?
Your parts and journal entries are stored on your iPhone.
Your parts have been trying to help all along. Start listening to them.