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Melissa Sandfort's avatar

In Internal Family Systems (IFS), the key to lasting, long-term transformation is healing our exiles — the parts of us that carry our deepest traumas.

Making surface-level changes softens up our personalities so that there is more space to address the deeper underlying wounds we carry. Which is why EVERY tiny shift we can make, from eating a can of non-dairy whipped cream versus a can of dairy whipped cream (if dairy phlegms us up) is worth it. (Shout out to my excellent harm-reduction strategy last night!)

In my opinion, NO tiny change goes unnoticed by our overall system. Every effort is worth it. AND the more strength we gather to address the deep, core wounds we carry (IFS calls them ‘burdens’), the more lasting change we will accomplish.

It takes a village of strategies to do this work. One, two, or ten techniques is not going to cut it. Whatever we can do to till the soil, loosen up the clods of gnarly old patterns and make our consciousness fertile, creative and generative — that’s what’s worth doing. And then if deeper work is needed, digging deeper to do that work. It sucks sometimes. If it takes a can of whipped cream for dinner, so be it. But whatever we start with, wherever we start, at least starting.

My goal for this week is to just keep digging. Glad to be digging with you!

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Kezia Calvert's avatar

Hey Chris & others,

I've been here for awhile mostly in a passive capacity during a particularly tumultuous and sad time for my family. I finally feel ready to start engaging, and I look forward to learning a few things along the way :)

1. In what ways have you felt misunderstood? Living with undiagnosed ADHD my whole life caused me to often feel misunderstood. For example, I regularly heard things like "you have so much potential but..." and "you can go far in life if only you apply yourself/focus..." I internalized these words and they became beliefs that I'm just now dismantling in sobriety.

2. If you could change one thing about yourself, what would it be? I would love for my completion rate for new projects be somewhat more in line with my drive to start new projects (I get super excited about a lot of things but the excitement sometimes tapers off - Hello ADHD!)

3. Something you’re curious about. I'm curious about how other folks prioritize tasks and set long-term goals.

4. Your #1 goal for the week. To write for one hour (minimum) per day.

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