How to Get to Know Your Restrictor Better

Internal Family Systems (IFS) is an evidence-based therapy that helps you transform and heal your wounded and protective parts. In this “real play,” Dr. Richard Schwartz demonstrates IFS on Diana Hill’s “binger” and “restrictor” parts. He guides Diana in separating and dialoguing with her inner parts and helps her respond with compassionate and courageous self-leadership. They then unpack and debrief the exercise and connect IFS with Buddhist principles.

Related Resources

Get enhanced show notes for this episode

• Order my book, Wise Effort: How to Focus Your Genius Energy on What Matters Most, and receive special bonus gifts.
• Want to become more psychologically flexible? Take Diana's "Foundations of ACT" course.

Diana's Events

• Reserve your spot in Diana's Costa Rica retreat in 2026!
• See Diana at an upcoming event

Connecting With Diana

• Subscribe for free on Apple Podcasts and Spotify.
• Leave a 5-star review on Apple so people like you can find the show.
• Sign up for the free Wise Effort Newsletter.
• Become a Wise Effort member to support the show.
• Follow Diana on YouTube, Instagram, LinkedIn, Facebook, and Diana’s website.

Thanks to the team, Craig and Ashley Hiatt, and Benjamin Gould of Bell & Branch for your beautiful music.

Mentioned in this episode:

FLASH SALE: Costa Rica Retreat

For a limited time, get $500 off Diana's Costa Rica Retreat. SPECIAL FLASH SALE UNTIL DECEMBER 1ST. Book today and look forward to an amazing Costa Rica retreat in April 2026.

Diana's Retreat in Costa Rica