You can do this Burst for free in the Bearmore app. It walks you through each activity, step by step. Pick a time and we'll get it ready for you.
Self-guided inquiry
Internal Family Systems frames the mind as a set of parts. Sit quietly and ask which one is loudest right now and what it wants you to know. We have scaled the clinical idea down into a plain morning question.
This pairing is especially effective because inquiry can surface personal questions that visualisation can use or be prompted by.
Visualisation
Picture your 'Self' as a calm centre and the busy parts as advisors gathered around it. This image comes from the IFS model. Spend ten minutes there, letting the parts speak without letting any one of them drive.
This is a strong combination because visualisation produces vivid scenes and aims that writing can then capture and further develop on the page.
Journaling
Write down what each loud part said and what the Self answered. Specific names if it helps: 'the planner', 'the perfectionist', 'the tired one'. One paragraph is enough.