Unblended

Unblended walks you through a short Internal Family Systems session: six questions, a few minutes, on whatever screen is already in front of you. When a part of you has taken the wheel, the steps for getting some room are simple and almost impossible to recall in the moment. This holds them so you do not have to.

• No AI. Nothing you write is read by a model.
• No server, no account, no tracking.
• Free. Saved in this browser only.

A part is a piece of you with its own agenda, feelings and history. Not a metaphor and not a disorder: Internal Family Systems takes the ordinary experience of "part of me wants to go, part of me wants to stay" completely literally, and works with it.

Parts are not the problem. A part becomes a problem when it is stuck in an old job it took on a long time ago and never got released from.

The thing underneath the parts. IFS says everyone has one and that it cannot be damaged, only obscured. You know it is present by how it feels: calm, curious, compassionate, clear, courageous, confident, creative, connected.

You do not have to build Self. You unblend from whatever is covering it.

Blended is when a part's feelings and beliefs are so completely yours that there is no gap. You do not think "a part of me is furious", you think "I am furious", and you act from there.

The tell is disproportion. When the size of your reaction does not match the size of what happened, the trigger is not the cause, and something older just got recruited.

Managers run ahead of trouble. Planning, perfecting, pleasing, criticising you before anyone else can. Their job is that nothing bad gets close.

Firefighters arrive after something breaks through. Numbing, scrolling, bingeing, raging, leaving. They are not reckless for its own sake; they are trying to end pain right now, at any cost.

Exiles are the young parts carrying the hurt that the other two work around. Both kinds of protector exist because of them.

Managers and firefighters often loathe each other, which is why you can feel torn in half by two things you never chose.

The session follows Richard Schwartz's six Fs: Find it in or around your body, Focus on it, Flesh it out, notice how you Feel toward it, beFriend it, and ask what it Fears would happen if it stopped.

The fourth one is the whole mechanism. Ask how you feel toward the part. Curious, warm or calm means Self is present and you can carry on.

Irritated, frightened, or "I just want it gone" is not a failure. It means a second, reactive part has shown up and is now driving. So you turn and speak to that reactive part: ask it for a little room, and promise you are not going to let the first part take over. Then check again.

That loop is unblending. Everything else here is scaffolding around it.

No. Nothing you write is sent to a language model, here or anywhere else. There is no AI in this app at all.

The prompts are fixed. They were written in advance, they are the same for everyone, and nothing you type is interpreted, scored, rewritten or summarised by anything. The app does arithmetic on the numbers you tap and nothing more.

Other apps in this space do use models, and charge a subscription to cover it. That is a fair trade if you want it. This one made the opposite choice, which is also why it costs nothing: there is no bill to pass on.

Nowhere. It is saved in your own browser's storage, on this device, and that is the entire system. There is no server to send it to, no account, no sign-in, no analytics, no tracking, and no third-party code of any kind.

This is not a promise in a privacy policy, it is how the app is built. A handful of files, no dependencies, no network calls, and the whole source is public so you do not have to take anyone's word for it. There is also a privacy policy.

The trade-off is real and you should know it: if you clear your browser data, your entries are gone. Nobody can recover them for you, because nobody else ever had them. Use Export in the Journal now and then.

Because they change the volume on everything else, and it is worth knowing that before you conclude something about your character.

A part that feels unbearable on four hours of sleep and no lunch is often ordinary on eight and a proper meal. That is not a reason to dismiss it. It is a reason to be accurate about what you are measuring, and to fix the cheap thing first when the cheap thing is the problem.

It never sends you looking for an exile, on purpose. Going to the young, wounded parts is powerful, and it is the part of this work that can knock you flat when it happens without support.

You can still label a part as an exile here, because knowing is useful. The prompts just will not take you further in. Protectors are where unguided practice belongs, and getting to know them well is not a consolation prize; it is most of the work.

No, and it is not trying to be. This is a tool for the moment you are in, and for understanding yourself a bit better between sessions.

What it cannot do: know your history, notice the thing you are steering around, catch a pattern you cannot see, or be present when something opens up and you need another person there. A good therapist does all four. If you have access to one, this works best alongside them, not instead.

If you are in danger or thinking about harming yourself, this is not the right tool. Contact your local emergency number. In the US you can call or text 988. Wherever you are, findahelpline.com lists free crisis lines by country.

No. Internal Family Systems was developed by Richard Schwartz, and the IFS Institute trains and certifies practitioners in it. This app is not affiliated with, endorsed by, reviewed by, or certified by them or anyone else.

It is a practice aid built by one person doing the work, from publicly described material. If it interests you, go to the source, and go to a trained practitioner if you can.