Neurodivergent friendly prompts for identifying and getting to know parts
Here are several neurodivergent-friendly prompts designed to help you identify and get to know your parts in a way that feels accessible, sensory-friendly, and structured:
Sensory Prompts
- Body Scan:
“Take a moment to close your eyes and do a quick body scan. Where do you notice a strong sensation? It might be tightness, warmth, or a buzzing feeling. Describe that sensation. Where exactly do you feel it in your body?” - Texture & Temperature:
“If you could describe this sensation as a texture or temperature, what would it be? For example, does it feel like a soft blanket, a rough surface, or a cool breeze? What might this tell you about this part?”
Visual Prompts
- Image or Color:
“Imagine this part as a visual image. What color or shape comes to mind? If you feel like drawing it, sketch a quick doodle or describe the image in words.” - Symbol Story:
“Does this part remind you of any object or symbol—like a key, a clock, or even an animal? Describe why that image feels like it represents what you’re experiencing.”
Descriptive & Role-Based Prompts
- Role Identification:
“Ask yourself, ‘What job is this part doing for me?’ Is it trying to protect me, push me to do something, or maybe hold me back? Describe its role in your own words.” - Inner Dialogue:
“Imagine this part could speak. What might it say about why it shows up when you’re stressed or overwhelmed? Write down any words or phrases that come to mind.”
Creative & Metaphorical Prompts
- Weather Comparison:
“If your feelings were a type of weather, what would this part be like? Is it a stormy rain, a chilly fog, or a calm sunny day? Explain why this weather fits your experience.” - Animal or Character:
“Sometimes it helps to think of parts as characters. If this part were an animal or a character from a favorite show or game, which one would it be? What traits does it share with that animal or character?”
Communication & Relationship Prompts
- Needs & Requests:
“What do you think this part needs from you right now? Imagine you could offer it one thing—what would be most comforting or helpful?” - Checking In:
“If you could ask this part a simple question, what would it be? Perhaps, ‘What can I do to help you feel safe?’ or ‘What makes you feel heard?’ Write down any thoughts or imagined responses.” - Safe Space Creation:
“Describe a place or situation where this part would feel completely at ease. What does that safe space look like, sound like, or feel like?”
Using These Prompts
- Journaling: Write your answers in a journal. There’s no right or wrong response—this is your personal map of your inner world.
- Art: If you’re more visually or tactilely inclined, try drawing or using collage techniques with images, colors, or textures that match your answers.
- Voice Recording: Some people find it easier to speak their thoughts. Record yourself talking through the prompts and listen back if that feels helpful.
Each prompt is just a starting point. Feel free to mix, match, or modify them in a way that makes sense for you. These tools are here to support your exploration of your inner parts in a way that honors your unique neurodivergent experience.