Inner Voices — Understanding Your Internal Dialogue

Work through each step, then print or save your completed exercise.

LeaderNess · Inner Voices

Understanding Your Inner Voices

Mapping the internal dialogue that shapes your decisions
Based on IFS (Internal Family Systems) — Richard Schwartz

How to use this exercise

Work through the 5 steps in order. Start by naming a topic where you feel stuck or insecure. Then add all the voices you hear around that topic — give each one a name and a quote. Once your map is built, you will identify the Blockers, the Exiles, and the Boosters, and explore each one. The final diagram will show the full picture — and invite you to a deeper reflection.

The three roles in your inner system
🔴
Blockers
Parts that try to protect you by creating fear, doubt, or paralysis — they block action to keep you safe from a past wound.
🔵
Exiles
Parts that carry pain, shame, or vulnerability and have been pushed out of awareness — they long to be heard but are kept hidden.
🟢
Boosters
Parts that hold courage, wisdom, or warmth — they can balance the blockers and create space for the exiles to be seen.
Step 1

Name Your Topic

Think of something where you feel really insecure, or are taking a long time to decide.

Your topic

Step 2

Add Your Voices

Name each inner voice and write what it says. Add as many as you feel — there is no limit.


Step 3

Identify the Blockers

Look at your diagram. Which of these voices are trying to block or sabotage you? You can select more than one.

Your inner voice map

🔴 The Blockers — parts that create fear or doubt to protect you from a past wound

Select one or more voices that act as blockers — those that stop you, create doubt, or push you to overthink. Tap a chip to select or deselect it.

Step 4

Identify the Exiles

Which voices are not allowed to be heard? The ones silenced or pushed away. You can select more than one.

Your inner voice map

🔵 The Exiles — parts carrying pain or shame that have been pushed out of awareness

Select one or more voices that feel silenced or exiled — those not allowed to speak. If none seem exiled, imagine which one would not be allowed to be there. Tap a chip to select or deselect it.

Step 5

Identify the Boosters

Which voices can help you balance the blockers and move forward? You can select more than one.

Your inner voice map

🟢 The Boosters — parts holding courage or warmth that can balance the blockers

Select one or more voices that can help you balance the blockers — those that bring strength, calm, or clarity. Tap a chip to select or deselect it.

LeaderNess Inner Voices Exercise · Based on IFS (Internal Family Systems) by Richard Schwartz · For personal use and reflection.