A download-only Internal Family Systems (IFS) workbook · version 1.1.0

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, 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

Pay once, keep it forever. Every future edition is free for purchasers · zip, 255 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; 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.

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 twenty 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
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
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, and the tools to export a backup, encrypt it with a passphrase, 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. That permission is the only thing standing between the page and your file, and you can revoke it any time.

Everything saves itself. Each change is written to data/sunroom-data.json within half a second. The first save of each day also drops a dated copy into data/backups/.

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 (255 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. If that matters to you, keep the workbook on your computer and a thumb drive, and put only an encrypted export in the cloud: the Your Data chapter can wrap a backup in AES-256 with a passphrase that never leaves your machine.

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.

Questions

Things people ask

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.

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; it’s plain text.

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?

Anyone who can open the folder on your computer, the same as a paper journal in a desk drawer. If that’s a concern, keep the folder in a place only you can log into, and use encrypted exports for anything that leaves the machine.

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: 1.1.0 (3 September 2026)
Size: 255 KB, 15 files
SHA-256: d607aa314451c5c01f10af6a13a7b76a10dc0253241c8addba51d68ad196587f
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.