Psychological Flexibility Training (ACT)

What is Psychological Flexibility Training (ACT)?

A structured approach based on Acceptance and Commitment Therapy's six core processes — acceptance, defusion, present moment contact, self-as-context, values, and committed action — designed to increase psychological flexibility, defined as the ability to contact the present moment fully and persist or change behavior in the service of chosen values.

Is there evidence for it?

How do you do Psychological Flexibility Training (ACT)?

1. 1.Learn the six core processes: acceptance (willingness to experience difficult thoughts/feelings), defusion (stepping back from thoughts), present moment (mindful awareness), self-as-context (observer self), values (clarifying what matters), committed action (values-aligned behavior)
2. 2.Practice acceptance by noticing urges to avoid discomfort and choosing to sit with difficult emotions for 2-3 minutes without acting on them
3. 3.Use the 'Choice Point' exercise: when facing a difficult moment, identify whether your next action moves you toward or away from your values
4. 4.Complete a weekly values check-in: rate how consistently your actions aligned with your top 3 values on a 1-10 scale
5. 5.Build a 'committed action plan' — one small, concrete, values-aligned behavior to practice daily for 7 days

How long does it take?

15-20 minutes daily.

Is it hard to start?

medium.

This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.