Pay attention to how you respond to different situations.
You can also reflect on conversations and situations at the end of the day. Where did the Child appear? What situations required the Parent to come forth? How much of your day is governed by the Adult?
Determine which forms your ego states appear in.
If you’re in a situation where the Parent takes charge, evaluate its form: is it direct or indirect? Was that behavior where the Child ego was present adapted, or natural?
Keep a journal and track your behavior.
Getting to know your ego states can help you understand yourself better. Reflect on the day by writing down which systems were most present. As you track your responses, you’ll start to notice trends.
Go out and watch people.
As you go about your day, notice how others respond to you. From observing others, you can understand them better and earn a deeper understanding of the ego states.

Get to know your ego states

How to Apply This