An interactive Internal Family Systems (IFS) workbook you download and own · version 1.2.1

Meet your parts. Then watch them move.

Sunroom turns Internal Family Systems into something you can put your hands on: drag your parts around a glowing Self on an IFS parts map, flip cards, answer a question a day, talk a protector through a guided exercise, and then press play and watch a time-lapse of your own inner world changing over weeks. It is private (it runs from a folder on your computer), it is surprisingly fun, and it is the kind of useful that shows up in your next hard conversation.

Get the workbook on Ko-fi Take the tour

$30, once. Every future edition is free for purchasers · zip, 273 KB · Works in Chrome, Edge, Brave and Arc on macOS, Windows and Linux

No account, no server, nothing uploaded. Your parts, journal and check-ins live in data/sunroom-data.json inside the workbook folder, encrypted with a passphrase only you know; copy the folder to a thumb drive or a cloud folder and you can never lose it.

Fun to use

Stickers you drag, cards you flip, a sun you breathe with, a translator that rewrites “I’m such a failure” as something a part could say. It feels like a game and works like a practice.

Movies of your inner world

Save a snapshot of your map or a check-in, and later press play. Sunroom animates every snapshot into a time-lapse that ends at today. We haven’t seen this anywhere else.

Useful by Thursday

Know your protectors by name, catch a blend in sixty seconds, rehearse a hard conversation with the parts that dread it, and bring a printable summary to your therapist.

Private, and yours forever

Lives in a folder on your computer with no account and no server. Buy once; every future edition is free and never touches your data.

New to IFS?

What Internal Family Systems is, in a paragraph

Internal Family Systems (IFS) is a model of the mind developed by Richard C. Schwartz, PhD, in the 1980s. It says the mind is naturally made of parts, none of them bad: managers that run your days and keep old pain out of sight, firefighters that put out emotional fires by any means, and exiles, the young parts carrying the pain everyone else is organized around. Underneath the parts is the Self: calm, curious, compassionate, and able to lead. “Parts work” is the practice of getting to know your parts from that Self, one at a time, until they trust you enough to relax.

Sunroom is a self-guided IFS workbook for exactly that practice: it teaches the model from scratch in Chapter 1, gives you a parts map to draw your own system, and walks you through the classic exercises, including the 6 F’s and unblending, at your own pace. It suits people exploring IFS on their own, people doing homework between sessions with an IFS therapist, and therapists who want a private tool to recommend. It is not therapy, and it says so.

Free guides

Three things to read before you buy anything

Written from the workbook’s own lessons. Each one stands on its own; none of them needs Sunroom.

Guide 1

How to map your parts

What an IFS parts map is, how to draw one on paper or on screen, and what to notice once your system is in front of you.

Read the parts-mapping guide → Guide 2

IFS exercises you can do alone

Six step-by-step practices, from a five-minute check-in to the 6 F’s, with what each step is for and where to stop.

Read the exercises → Guide 3

IFS glossary

Forty-two terms, from parts and Self to unburdening and backlash, in plain language and in one place.

Open the glossary →

The part nobody else has

A time-lapse of you

Most journals tell you what you felt on a Tuesday. Sunroom shows you the shape of the whole season. Every time you press Save snapshot, the map is stamped with the date. Weeks later, press Play movie and watch it happen: the Critic drifting a little further from the Self, the Scroller shrinking after you finally asked what it was protecting, a brand-new part appearing the week of the move.

Every snapshot is a frame. The workbook takes one automatically each day you use it, and you add labelled ones at the moments that matter: “after the letter to Dad,” “first good week.”
Smooth, not slideshow. Parts glide between positions, grow and shrink, fade in and out. Scrub, step, change the speed, jump to any date.
Your Self-energy moves too. The Self Check chapter plays your saved check-ins as a morphing spider graph or rising bars, so “I think I’m doing better” becomes something you can see.
Take it with you. Download any movie as a video file to keep, or to show a therapist what three months of work looks like in sixty seconds.

Snapshots are tiny (they store positions, not pictures), so you can take hundreds and the folder stays small.

Illustration of a map movie: four snapshots, then Now. In the workbook the parts are yours.

The tour

Six chapters you’ll actually open

Each chapter is its own page, and they all talk to each other: a part you name in an exercise appears on your map, its answers land in its profile, and the journal remembers which part said what.

Chapter 1

Learning you do with your hands

Tap the diagram to meet managers, firefighters and exiles. Flip a card and find out what The Critic is actually afraid of. Type “I’m such a failure” into the translator and watch it become “A part of me feels like a failure,” which is the whole model in one sentence. Ten lessons cover the Self and its 8 C’s, burdens, the moves you’ll use every day, and how healing unfolds.

One hundred short insight cards, unlocked three per day so they have room to settle, kept in a library
One hundred quiz questions served three a day; a question you get right retires from the pool
An honest chapter on the evidence, criticisms included, and a 42-term glossary

The Learn chapter showing Daily insights: 18 of 100 unlocked, with today’s cards on popularity versus proof and positive intent versus good behavior

Chapter 2

A map you can push around

Your parts are hand-lettered stickers that bob gently until you grab one. Drag The Planner closer to the Self when it relaxes; push The Scroller to the edge on a good week. Give each part a color, a face, an age, a place in the body, its job, its fears, what it protects and what it needs. Draw the lines: who protects whom, which pairs pull against each other. It looks like a doodle and reads like a diagnosis you made yourself.

A starter list of 66 commonly named parts (Inner Critic, Procrastinator, Lonely Part…) to tick and drop onto the map, each with a one-line job to edit
A gallery for each part: attach photos or drawings that feel like it, during the 6 F’s or any time, kept as files in the folder
List view and keyboard control for accessibility
Save the map as an image
An example system to play with, clearly labelled

The parts map without the drawer: six stickers connected by protects, polarized and allied lines around the Self

Chapter 2, over time

Watch your system move

Press Save snapshot and the map is stamped with the date and, if you like, a label: “after the letter to The Critic.” The workbook also keeps one automatic snapshot per day you use it. Play movie then glides through every snapshot up to the present: parts drifting closer to the Self, protectors relaxing, new parts appearing.

Scrub, step, or change the speed; jump to any date
Download the movie as a video file to keep or share with a therapist

The parts map in movie mode, with a dark player bar showing snapshot 2 of 5, a scrubber, and date chips from Aug 22 to Now

Chapter 3

Exercises that talk back

Who’s here today, the classic 6 F’s, a sixty-second unblend, two polarized parts at a table, a fire drill before a hard conversation, and a breathing minute with a sun that swells and shrinks with you. Type “annoyed” at the “How do you feel toward it?” step and the workbook stops you: that’s another part talking, here’s how to ask it to step back. Nothing is graded; everything is saved.

A “Pause, I need a breath” button with grounding steps
A Breathe page one click from every chapter: smooth cycle at your own pace, 4-7-8, box breathing
Every exercise saves to your journal and updates the part’s profile

The 6 F’s exercise at the Feel toward step, where the answer “annoyed” has opened a panel explaining that another part has stepped in and how to ask it to step back

Chapter 4

A journal that knows your parts

Write a letter to The Critic, then switch hands and let it write back. Every exercise you finish files itself here, tagged with the part it was about, so one click shows you everything The Scroller has ever told you. Stuck? A prompt button offers one of two dozen questions that go somewhere.

The Journal chapter with a letter to The Critic open, and a list of entries filtered by part

Chapter 5

Self-energy you can see rising

Slide eight dials (calm, curiosity, clarity, compassion, confidence, courage, creativity, connectedness) and the spider graph reshapes as you go. Save it and it’s stamped with the time. Come back in a month, press Play movie, and watch the shape breathe outward check-in by check-in. A low reading isn’t a bad grade; it’s a part waving.

Spider or bars, your choice
Export the movie as a video file

The Self Check chapter in movie mode: the spider graph mid-animation with a player bar showing check-in 6 of 9

Chapter 6

Your data, explained without hand-waving

Exactly where the file is, how automatic saving works, the dated copies the workbook keeps for you, your passphrase (change it, lock the workbook, or switch to a plain file), and the tools to export a backup, load one back, or erase everything. Plus a readable summary you can print and hand to a therapist: your parts, their jobs and fears, your check-ins, your journal.

The Your Data chapter: folder status, a backup section describing thumb drives and cloud folders, and import and export tools

How it works

A folder that is also an app

The workbook is ordinary web pages that open straight from your disk. Modern browsers can, with your permission, write into a folder you choose. Sunroom uses that, and nothing else.

Sunroom Workbook/
├─ Start Here.html         open this one first
├─ 1 Learn.html
├─ 2 Parts Map.html
├─ 3 Practice.html
├─ 4 Journal.html
├─ 5 Self Check.html
├─ 6 Your Data.html
├─ assets/                 styles, code and fonts
└─ data/
   ├─ sunroom-data.json    ← everything you write
   └─ backups/
      └─ sunroom-data-2026-09-03.json …

You open Start Here.html in Chrome, Edge, Brave or Arc. The page loads from your disk; the browser’s network tab stays empty.

You press “Connect this folder” and pick the workbook folder. The browser asks once whether the page may read and write there; you can revoke that any time. Then you choose a passphrase. The data file is encrypted with it before anything is written, and you are asked for it each time you open the workbook.

Everything saves itself. Each change is written, sealed with AES-256, to data/sunroom-data.json within half a second. The first save of each day also drops a dated copy into data/backups/. Prefer a plain, readable file? One switch on Your Data.

Next time, it remembers. The browser keeps the folder on file. After a restart it may ask you to click “Reconnect” once; that’s the permission being re-granted, not your data being touched.

Move it anywhere. Copy the folder to another machine, open Start Here.html, connect, and your work is already there.

Update without fear. A new edition is a file swap: replace the pages and assets/, keep data/. The data file is versioned; a newer edition upgrades it in place and saves the original first, and an older edition will only ever read a newer file, never write over it. The format is documented in SCHEMA.md inside the folder.

Install

Two minutes, no installer

Nothing is added to your system. Delete the folder and Sunroom is gone.

Get the zip from Ko-fi

After checkout, Ko-fi shows a download link (and emails it). Your browser saves sunroom-workbook.zip (273 KB) to your Downloads folder. You can come back to the same Ko-fi page for every future edition.

Unzip and move it

Double-click the zip (Mac) or right-click → Extract All (Windows). Then move the Sunroom Workbook folder somewhere permanent: Documents, or straight into your Google Drive, OneDrive or Dropbox folder so it backs itself up.

Open Start Here.html

Right-click it → Open with → Chrome, Edge, Brave or Arc. Bookmark the page; it’s just a file on your disk.

Connect the folder

Press Connect this folder, choose the Sunroom Workbook folder, and allow the browser to edit files in it. The green “Saved in folder” pill in the corner tells you it worked.

Safari or Firefox? They can open the workbook but can’t write into folders automatically yet. The workbook detects this and switches to a manual mode: your work is cached in the browser, and a Save data file button downloads sunroom-data.json for you to drop into the folder. It works; it’s just one more step. Chrome, Edge or Brave is the smoother choice.

Phones and tablets: the workbook is built for a laptop or desktop. iPhones and iPads can’t give a web page a folder to write in, so the manual mode is what you’d get there. A big screen also does the parts map more justice.

Backups

Back up the whole folder. Please.

A folder on one computer is completely private, and it is also completely alone. A dead drive, a lost laptop, a well-meaning “clean up the Downloads folder” and months of inner work are gone. Sunroom keeps dated copies inside the folder, but that helps only if the folder itself survives. So copy the entire Sunroom Workbook folder, not just the data file, somewhere else. Two places is the goal.

Two copies,
two places,
once a week.

Thumb drive

Drag the whole Sunroom Workbook folder onto the drive and let it replace the old copy. Pick a rhythm you’ll keep: every Sunday, or after each session that mattered.

Cheap, offline, and readable by nothing but you
Keep the drive somewhere other than your laptop bag

Google Drive, OneDrive, Dropbox

The easiest backup is the one you never have to remember. Keep the workbook folder inside your synced folder from day one and every save is mirrored within seconds.

Google Drive: put it in My Drive (via Drive for desktop)
OneDrive: anywhere under your OneDrive folder
Dropbox: anywhere under your Dropbox folder
Use it on one computer at a time; the last one to save wins

If the cloud makes you uneasy

A cloud provider can read files in its own folder. Sunroom’s data file and its dated copies are encrypted by default (AES-256-GCM, key derived from your passphrase with PBKDF2), so a synced folder only ever sees ciphertext. Pictures attached to parts are ordinary JPEGs; keep those out of the cloud if they are sensitive.

Forgotten passphrase = unrecoverable file, by design
Test a backup once by opening its Start Here.html

The workbook keeps count: press I made a backup today on Start Here or Your Data, and it will gently nag you when it has been more than a week.

Compatibility

Where it runs

Browser	Opens the workbook	Saves into the folder automatically	Notes
Chrome, Edge, Brave, Opera, Arc (desktop)	Yes	Yes	Recommended. Choose “Allow on every visit” when asked and it won’t ask again.
Safari (macOS)	Yes	Manual	Use Save data file / Load on the Your Data page.
Firefox	Yes	Manual	Same as Safari.
iPhone, iPad, Android	Mostly	Manual	Readable, but built for a bigger screen and a real folder.

How it compares

Printed workbook, subscription app, or Sunroom?

All three can be good. They differ in where your work lives and what happens to it over time.

	Printed IFS workbook	Typical IFS app	Sunroom
Where your work lives	On paper, in the book	Usually on the app maker’s servers, behind an account	In a folder on your computer; no account, nothing uploaded
Price model	Buy the book once	Usually a monthly or yearly subscription	Pay once; every future edition is free
Parts map	Draw it on a page	Often, on a phone screen	Drag-and-drop map with profiles, connections, and picture galleries
Watching change over time	Flip back through pages	Sometimes a history list	Time-stamped snapshots that play back as a movie; Self-energy check does too
Guided exercises	Written prompts	Guided, sometimes with an AI chat	Six step-by-step exercises that notice when another part has stepped in
Works offline	Yes	Sometimes	Always; it never contacts the internet
Your data if the maker disappears	Still on your shelf	Depends on export options	Still in your folder, in a documented format any standard tool can decrypt

“Typical IFS app” describes the common pattern, not any particular product; check the app you are considering.

Questions

Things people ask

Is Sunroom an IFS app?

It behaves like one and installs like nothing. Sunroom is a set of linked web pages that open straight from a folder on your computer, so there is no app store, no account, no subscription and no server. The trade-off is that it is built for a desktop browser (Chrome, Edge, Brave, Arc), not for a phone.

Can I do IFS parts mapping on my own?

Yes, and the parts map is built for it: add a part, give it a role (manager, firefighter, exile, or not sure yet), a color, a face, a place in the body, its job and its fears, then drag it to where it sits in relation to the Self. Connect protectors to what they protect and mark polarized pairs. A starter list of 66 commonly named parts helps if the page feels blank. Save a snapshot whenever something shifts, and the map becomes a movie of your system over time. Stay in the “get to know a protector” lane on your own; save the deep work with exiles for a trained IFS therapist.

How is this different from the printed IFS workbooks?

The printed workbooks are good, and Sunroom is a companion rather than a replacement for them. What paper cannot do is move: here the parts map is something you push around, snapshots play back as a movie, every exercise files itself in a searchable journal tagged by part, and the Self-energy check becomes a graph that changes shape as you do. The lessons, insight cards and quiz questions teach the model from scratch if you have never read a page of IFS.

What exactly am I buying?

A zip file containing the whole workbook: seven pages, ten lessons, a hundred insight cards and a hundred questions, six guided exercises, the parts map with snapshots and movies, the journal, the Self check with its movie, and the backup and export tools. Pay once on Ko-fi and keep it forever. There is no account, no subscription, no upsell inside the workbook, and no data collected, because there is no server to collect it.

How do updates work?

Every new edition is added to the same Ko-fi product, and purchasers can download it again at no charge. Updating is a file swap: unzip, copy the new pages and assets/ over the old ones, leave data/ alone. Your work is never touched by an update; the workbook upgrades an older data file in place and keeps a copy of the original in data/backups/.

Is Sunroom therapy?

No. It’s an educational companion to a model developed by Richard C. Schwartz, PhD, and it is not affiliated with or endorsed by the IFS Institute. The exercises deliberately stay in the “get to know a protector” lane. If you are working with trauma, or something big comes up, that is exactly where a trained IFS therapist is worth every penny. In the US, call or text 988 in a crisis.

Does it work offline?

Completely. The pages load from your disk and never contact the internet; fonts and icons are embedded. You could use it on a plane.

Is there a subscription?

No. You pay once on Ko-fi and download a zip. New editions are added to the same product and purchasers download them again for free. Nothing inside the workbook asks for money, an account, or an email address.

Why does the browser ask for permission to edit files?

Because web pages normally can’t touch your files at all. The workbook asks for exactly one folder, the one it lives in, and uses the permission only to read and write data/sunroom-data.json and the dated copies next to it. You can see the file yourself: a small JSON envelope with the ciphertext inside, or plain JSON if you switch the passphrase off.

Can I use it on two computers?

Yes: keep the folder in a synced cloud folder, or copy it across with a thumb drive. Open Start Here.html on the other machine and connect the folder there. Just don’t have it open on both at the same moment; the last save wins.

What happens if I lose the folder?

Then the work in it is gone, which is why this page repeats itself about backups. There is no copy anywhere else, by design. Restore from your thumb drive or cloud copy, or from an exported backup file.

Can my therapist see it?

Only if you show them. The Your Data chapter exports a readable summary (parts, connections, check-ins, journal) as a text file you can print or bring to a session.

Who can read the data file?

Only someone with your passphrase. The file is encrypted before it is written and decrypted only in the browser tab where you typed the passphrase; closing the tab forgets it. If you would rather have a readable file, like a paper journal in a desk drawer, Your Data has a switch for that.

What if I forget my passphrase?

Then the file cannot be opened, by anyone, including us; there is no reset and nothing is stored anywhere else. Write it down when you choose it. The lock screen offers a “start fresh” that sets the locked file aside (it is never deleted) and begins an empty workbook, so a forgotten passphrase costs you your notes, not the workbook.

What if I open my data with an older copy of the workbook?

It shows your data read-only and asks you to update. An older edition never writes over a file made by a newer one, so nothing can be lost in either direction.

Can I edit or extend it?

Yes. It’s plain HTML, CSS and JavaScript with no build step. The lessons live in 1 Learn.html, the exercises and glossary in assets/content.js. Keep the file names the same and the pages will keep finding each other.

Get it

Take the workbook home

One zip, bought once on Ko-fi. Unzip it, open Start Here.html, connect the folder, and back it up. That’s the whole setup. Every future edition is free.

Get the workbook on Ko-fi

Start Here + six chapter pages
Ten lessons, 100 insight cards and 100 questions released a few a day, six guided exercises, 42-term glossary
Parts map with snapshots and movies, journal, Self check with movie, backup and export tools
README, SCHEMA.md, and a lifetime of free editions

Version: 1.2.1 (5 September 2026)
Size: 273 KB, 16 files
SHA-256: 37bcaa60aa9fe31e94e78830f08a7a7e1d05e002d7906dea46fb652317144bbe
Compare with the file you downloaded to be sure it’s the real one.
Requires: A desktop browser. No install, no admin rights.
License: Personal use, on as many of your own computers as you like. Fonts under the SIL Open Font License.