The 6 F's

The 6 F's are the core step-by-step protocol for getting to know a part in IFS. Created by Richard Schwartz, this sequence gives you a reliable path from first noticing a part all the way to understanding its fears and building a relationship with it.

The Six Steps

1. Find — Locate the part in or around your body. Where do you notice it? A tightness in the chest? A buzzing in your head? An image? A voice?
2. Focus — Turn your attention toward it gently. Don't try to change it — just notice it's there and let it know you see it.
3. Flesh it out — Get curious. What does it look like? How old does it seem? What does it feel like? What's its texture, color, temperature, shape?
4. Feel toward — Check: how do you feel TOWARD this part right now? Annoyed? Scared? Compassionate? If you feel anything other than openness or curiosity, another part is likely blended — ask it to step back.
5. beFriend — Once you're in Self (curious, calm, compassionate), get to know this part. What does it want you to know? What is its job? How long has it been doing this? What is it afraid would happen if it stopped?
6. Fear — Ask the part: what are you afraid would happen if you stopped doing your job? This reveals the exile it's protecting and opens the door to deeper work.

Key Principles

• You can stop at any step. The 6 F's aren't linear — you may cycle back.
• Step 4 ("Feel toward") is the most critical. If you're not in Self, the work won't land.
• The goal isn't to get rid of the part — it's to understand it and earn its trust.
• Most people spend many sessions just on the first 4 F's before reaching deeper work.

Group Practice Tip

In a peer group, you can practice the 6 F's together by choosing a mild, everyday part (like an "I should be more productive" part). The leader guides each step, pausing for reflection. Avoid choosing highly activated or traumatic parts in group settings — save those for individual work.