Book SummaryNo Bad Parts, by Richard C. Schwartz

1-Page Summary1-Page Book Summary of No Bad Parts

In No Bad Parts, Dr. Richard Schwartz introduces Internal Family Systems (IFS), an evidence-based model of psychotherapy that challenges the prevailing therapeutic assumption of the unitary mind. IFS suggests that instead of being only one person, we all hold multiple people within us—a core Self and multiple co-existing internal parts (or subpersonalities) that relate to each other in the same ways that members of a family might relate to one another. Just like a family, our internal system can be supportive and loving, or toxic and destructive. The goal of IFS is to help patients access their core Self in order to “heal” wounded internal parts and end negative patterns within the internal family system.

While anyone can benefit from IFS therapy, it can be particularly helpful for people working through traumatic experiences. (Shortform Note: Studies have shown IFS therapy to be effective in the treatment of PTSD and depression in adults. However, most cited studies have relied on uncontrolled trials with a relatively small sample size, so we can’t conclusively determine that improvements in symptoms were a direct result of IFS therapy.)

Schwartz, the creator of IFS, began his career working as a marriage and family therapist. He also taught at the University of Illinois at Chicago and worked at The Family Institute at Northwestern University. Early in his career, Schwartz was particularly interested in the Bowen family systems theory, which describes the family as an interconnected emotional system in which individuals are best understood within the context of their family relationships.

IFS grew out of Schwartz’s expertise in family systems. He began to develop the theory of IFS in the early 1980s after hearing numerous clients refer to “inner parts'' of themselves. His clients described how these parts were in conflict with one another, wrestling with different needs, motivations, and desires, just as a family might. Schwartz began to wonder if the concept of family systems could be applied to an individual’s network of internal parts.

He published his seminal paper on “Internal Family Systems” in 1987. Since then, Schwartz has published multiple books on the subject, including...

No Bad Parts Summary The Foundations of IFS

In order to understand IFS therapy, it’s important to first understand the two foundational concepts on which it’s built: multiplicity and systems thinking.

Multiplicity

In this section, we’ll introduce dominant cultural conceptions of the “self” before explaining Schwartz’s alternative model of “multiplicity.”

The pervasive theory of the self in psychology proposes the existence of one mind, referred to by the author as the “mono-mind,” from which all thoughts and feelings emanate. This theory suggests that everything we think, feel, imagine, and desire comes from a singular, unified self. (Shortform note: The idea of a singular mind or “self” is no longer as common in psychology as Schwartz implies. While many theories of self exist, most acknowledge that a person’s self is complex and multilayered, a shifting amalgamation of thoughts, feelings, and experiences informed by our personal and social contexts.)

Schwartz argues that the “mono-mind” conception of self is not only false, but damaging. The problem with this paradigm, according to Schwartz, is that if we're only...

No Bad Parts Summary IFS Therapy in Practice

In this next section, we’ll explain the goals of IFS, define key terms, and dig into what IFS therapy looks like in practice. (This section is intended as a theoretical introduction to the model, but Schwartz cautions against trying IFS therapy without the support of a trained IFS therapist.)

The overarching goal of IFS is to heal our inner family system by healing the wounded parts of ourselves so that we can approach ourselves and the world with more compassion and curiosity. (Shortform note: In Radical Acceptance, psychologist Tara Brach outlines similar goals, arguing for the importance of treating our emotions and experiences with compassion and recognizing our own essential goodness. While IFS is a therapeutic practice and radical acceptance is a mindfulness practice rooted in Buddhist philosophy, both practices offer guidance on how to approach difficult feelings with curiosity rather than judgment.)

Like the better-known Cognitive Behavior Therapy (CBT), IFS is a form of talk therapy. IFS-trained therapists use questions,...

No Bad Parts Summary The Implications of Self-Leadership

According to Schwartz, becoming Self-led won't only have positive effects in your own life and interpersonal relationships, but also your broader community and the world. In the following section, we'll discuss the ripple effects that stem from people becoming more Self-led

Schwartz explains that as we “unburden” our parts and become more Self-led, we become a more compassionate version of ourselves, one not controlled by past traumas, fears, and insecurities. This often results in shifting goals and priorities. People who are Self-led are more rooted in their humanity and more in tune with being a part of something larger than themselves, therefore their goals tend to focus more on community than personal advancement. For example, according to Schwartz, Self-led people are more interested in giving back to their communities or exploring creative pursuits.

(Shortform note: Increasing your compassion through Self-leadership has additional benefits that Schwartz doesn’t mention. [People...

Shortform Exercise: Practice Self-Awareness

According to Schwartz, practicing greater self-awareness is one of the first steps in becoming more Self-led. The following exercise will give you the opportunity to reflect on your emotional response to a current personal conflict.

Think of a conflict in your life. This might be an interpersonal conflict or an internal one. Describe the conflict briefly.

Shortform Exercise: Practice Self-Compassion

Schwartz argues that all of our parts are well-meaning and want the best for us, but they can get stuck in roles that are damaging or counterproductive. Getting to know our parts and understanding their intentions is a key part of unburdening parts of their emotional weight and giving them the opportunity to step into new roles.

Think about a time when you felt overwhelmed by an emotion. Now consider what part might have blended with your Self in that moment. Was it an exile or protector? How can you tell?