team-sheetA supplement to IFS therapy,not a replacement for professional care. All data is estimated and open to change.
Every part ofis on the same team.
Edits saved locally. Export to back up or share with your AI.
You're viewing Alex's demo data. Nothing you do here is saved. Download the app to map your own inner system.
team-sheet is intended as a supplement to a professional IFS therapist, not a replacement. All data is estimated and open to change. Nothing leaves your browser unless you send it.
Drag a part to pin its position. Click to select and edit. Add labels with the button in the left panel. Double-click to open a full profile.
"I noticed [part] showing up this week. Here's what happened..."
"I want to get curious about [part] today..."
"Something shifted this week. I felt [quality] toward [part]..."
"Two parts are in conflict right now. Let me describe what's happening..."
Sessions
No sessions yet. Start a conversation with your AI and import the update here.
No session history yet. Import a session update to see the distribution chart.
Since you started
Part leadership across all sessions. Gold lines mark sessions (click to open); blue lines mark memories (click to scroll to them). Proportions reflect session balance weights.
All time
Your full history of part leadership including pre-app memories. Gold lines mark sessions (click to open); blue lines mark memories (click to scroll to them).
Memories
Significant events inferred across sessions.
No memories logged yet. Your AI will infer these from what you share across sessions.
↑ Import
data.json contains your private data. Treat it like a diary and don't share it casually.
Paste a data.json here and hit Apply. Use this to restore a backup or import an update from your AI after a journalling session.
↓ Export
This file contains your private data. Treat it like a diary.
Copy your data.json and share it with your AI project to start or continue a journalling session.
Delete?
WELCOME TO TEAM-SHEET
Your mind is made up of parts: the one that drives you forward, the one that shuts down, the one that numbs when things get hard. IFS (Internal Family Systems) is a therapeutic framework built on this insight. team-sheet maps your inner system as it grows through journalling — no prior IFS experience needed.
1
Go to the Parts tab and click "+ Add part". Start with whatever you notice most in yourself: a voice, a pattern, a recurring tension.
2
Give it a name and a role (Manager, Firefighter, or Exile). Fill in what you know: what it does, what it fears, when it shows up. You don't need to fill everything at once.
3
Open the Map tab to see your parts visualised as nodes. Add connections between parts in each part's Relationships section.
4
Export regularly. Use the Export button to save your data.json somewhere safe. It's the only copy.
✦
You can add AI journalling at any time. Download instructions.md from the Help screen and upload it to a project in your AI.
1
Download instructions.md — the file that tells your AI how team-sheet works and what JSON to produce.
2
Create a project in your AI. Upload instructions.md to the project knowledge so it's always attached to every session.
3
Start a session. Try: "Here's what's been present for me lately..." or use a Session Starter from the Journal tab.
4
When you're done, ask your AI: "Update my data" and copy the output.
5
your data, paste the output, and hit Apply. Your map updates instantly.
Privacy: Your data is stored only in this browser — no server, no accounts, no telemetry. Export regularly and keep your data.json somewhere safe. If you journal with an AI, your provider may store what you share — check their privacy settings.
? HOW TEAM-SHEET WORKS
Setup with your AI
team-sheet is designed for ongoing IFS journalling. Your AI reads your sessions and updates your inner system map.
1
Download instructions.md from the same folder as team-sheet.html. This tells your AI how the app works and what JSON to produce.
2
Create a project in your AI. Upload instructions.md to the project knowledge so it's always attached to every session.
3
Start a session. Try: "Here's what's been present lately..." or use a Session Starter on the Journal tab.
4
At the end, ask your AI: "Update my data.json" and copy the output.
Your AI infers which parts were present, how relationships shifted, and whether any Self-led moments occurred. Lock any field to protect your own writing from being overwritten.
↑ Import
Load your data into team-sheet after a session, or restore a backup from another device.
1
Open Import:
2
Paste your data.json into the text area and hit Apply. Or use the file picker to load directly from disk.
3
The app updates instantly. New parts appear on the Map. Session entries appear in the Journal tab. Balance history grows over time.
Lock icons protect individual fields from being overwritten. Click ⊙ on any field to protect it, so your own writing survives future imports.
↓ Export
Your data lives in browser storage. Export regularly so you have a backup and so your AI stays up to date.
1
Export your data:
2
Store it somewhere safe. data.json contains your private journal and inner system map. Treat it like a diary.
3
Before a new session, paste this JSON into your AI project to replace the old data.json. Your AI then has your latest state.
Set a password in Security to encrypt your data at rest in the browser. Good practice if you share a device or browser profile.
team-sheet is intended as a supplement to a professional IFS therapist, not a replacement. All data is estimated and open to change. Nothing leaves your browser unless you send it.
⚙ SECURITY
⚠ Your data is stored only in this browser. Nothing leaves your machine unless you send it. If you journal with an AI, that provider may store what you share with them. Use Firefox if possible; Chrome and Edge share storage across local files. A password encrypts your data at rest in the browser.
Password Protection
When set, all local data is encrypted with AES-256-GCM. Use a long random password from a password manager for strongest protection.
⚠ If you forget your password, your data cannot be recovered. Keep an export of your data.json as a backup.
Auto-Lock After
Danger Zone
This deletes everything: your parts, sessions, balance history, and settings. An undo option will appear for 60 seconds.