Acceptance and Commitment Therapy (ACT) Workbook

Introduction to ACT

Acceptance and Commitment Therapy (ACT) helps you embrace your thoughts and feelings rather than fighting or feeling guilty for them. ACT empowers you to commit to actions aligned with your values, promoting psychological flexibility.

Understanding the Hexaflex Model

The ACT Hexaflex has six core processes aimed at fostering psychological flexibility:

1. Acceptance – Openly accepting your experiences without trying to alter them.
2. Defusion – Creating distance from your thoughts, observing them without attachment.
3. Self as Context – Understanding the observing self, separate from your experiences.
4. Present Moment Awareness – Fully engaging with the here and now.
5. Values – Clarifying what truly matters to you.
6. Committed Action – Taking meaningful steps aligned with your values.

Exercise: Write briefly about your initial understanding and feelings regarding each Hexaflex element.

Exploring the FEAR Model

FEAR stands for:

• Fusion (getting overly caught up in thoughts)
• Evaluation (over-analyzing or negative judgment)
• Avoidance (escaping uncomfortable experiences)
• Reason-giving (excuses that hinder progress)

Exercise: Identify personal examples for each FEAR aspect. How do these hold you back?

Cultivating Acceptance

Acceptance helps you face feelings without resistance.

Exercise:

• List emotions or experiences you regularly resist.
• Practice mindful acceptance—sit quietly and allow these feelings without judgment.
• Reflect: How does acceptance change your emotional experience?

Practicing Defusion

Defusion reduces attachment to distressing thoughts.

Exercise:

• Write down recurring negative thoughts.
• Practice techniques: label thoughts (e.g., “I’m having the thought that…”), say thoughts in funny voices, or visualize thoughts floating away.
• Note how your relationship to these thoughts shifts.

Discovering Self as Context

Recognize the ‘observing self’ beyond immediate thoughts and feelings.

Exercise:

• Close your eyes and observe your thoughts and feelings without engagement.
• Journal about the experience of observing your inner experiences from this detached perspective.

Engaging with Present Moment Awareness

Ground yourself fully in the present.

Exercise:

• Mindfulness meditation (5–10 minutes daily).
• Regularly check in with your senses—what can you hear, see, touch, smell, taste?
• Record how present-moment engagement affects stress or anxiety levels.

Clarifying Your Values

Identifying your core values is vital for meaningful change.

Exercise:

• List your top 5 personal values.
• Reflect: How consistently are your current actions aligned with these values?

Taking Committed Action

Commit to steps aligned with your identified values.

Exercise:

• For each core value, identify small, actionable steps.
• Schedule these actions in your calendar.
• Track your progress weekly and reflect on outcomes.

Implementing Psychological Flexibility

ACT emphasizes flexibility—adapting to challenges without losing sight of values.

Exercise:

• Reflect on past experiences where inflexibility hindered you.
• Create a plan using ACT tools to handle future challenges differently.

Integration and Reflection

Integrate ACT practices into daily life.

Exercise:

• Regularly revisit this workbook.
• Journal weekly insights, challenges, and growth.
• Share progress and experiences with a trusted person or therapist.

Final Thoughts and Commitment

Commit to continuing your Acceptance and Commitment Therapy (ACT) practice.

Exercise: Write a personal commitment statement for sustained use of ACT techniques in your life.

Congratulations on taking meaningful steps toward psychological flexibility and a richer, more fulfilling life!