Between Sessions
Parts of Self
in Relationship A daily companion to help you stay close to the work you are doing between sessions — noticing the younger parts of you that show up in how you connect with others.
in Relationship A daily companion to help you stay close to the work you are doing between sessions — noticing the younger parts of you that show up in how you connect with others.
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SetupMorningCheck-insReflect
Step 1 — Your focus
Which part of you is most present in your relationships right now?
Choose the area that feels most alive — where a younger or smaller part of you tends to show up when you connect with others.
The part that disappears to keep the peace
The part that fears being too much
The part that waits to be left
The part that pushes others away to stay safe
The part that earns love by over-giving
The part that shuts down when closeness gets scary
The part that needs to be seen and isn't sure it will be
The part that longs to ask for help but can't
The part that feels small in conflict
The part that carries old hurt into new relationships
The part that doesn't trust that care is real
The part learning that connection is safe
Describe this part in your own words
When does it show up most? What does it feel like in your body? What does it believe about relationships?
What did your therapist invite you to notice or try?
Write it in your own words — rough is fine.
Step 2 — Morning intention
Which relationship or interaction today might bring this part of you forward? What do you want to try differently — even in a small way?
Right now, how much space is that part taking up inside you?
1 = quiet in the background · 10 = running the show
1 = quiet in the background · 10 = running the show
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There is no wrong answer. Noticing is the first act of care toward that part.
Step 3 — Throughout the day
Relational check-ins
Gentle invitations to pause and notice how your parts move in and out of your relationships today. Check one off when it touches you.
Step 4 — Evening reflection & integration
Did that part of you show up in any of your relationships today? What triggered it — what was happening between you and the other person?
What did that part do to protect you — did it go quiet, pull away, over-function, shut down? What was it trying to keep you safe from?
Every part learned what it does for a reason. What it does in your relationships today was once necessary.
Was there a moment — even brief — where something different happened? Where you or the other person responded in a way that surprised that part of you?
If you could speak directly to that part of you right now — the one that showed up in your relationships today — what would you want it to know?
This is the work of undoing aloneness — starting with the parts of yourself that have felt most alone.
What do you want to bring to your next session — what feels unfinished, alive, or important?
Today's summary
Bring to your next session
Check-in moments
The parts of us that struggle most in relationships are usually the ones that were formed in relationship — which means they can also be healed in relationship. You are doing that work.