ACT Tools
ACT tools are practical exercises, metaphors, and skill-building techniques that help people develop psychological flexibility. These exercises can help individuals respond more effectively to difficult thoughts, emotions, urges, and life challenges while staying connected to what matters most.
What You’ll Find Here
- Acceptance and willingness exercises
- Cognitive defusion techniques
- Values clarification tools
- Mindfulness practices
- ACT metaphors and decision-making models
ACT Tools Library
Explore practical ACT exercises and metaphors designed to build psychological flexibility.
Choice Point
Learn to recognize moments of choice and move toward what matters most.
Leaves on a Stream
Practice observing thoughts without becoming caught up in them.
Values Compass
Clarify personal values and use them as a guide for daily decisions.
Thank Your Mind
Create distance from difficult thoughts by acknowledging them without following them.
Naming the Story
Learn to identify recurring mental narratives and relate to them differently.
Expansion Exercise
Practice making room for difficult emotions and physical sensations.
Urge Surfing
Learn to ride out urges and cravings without acting on them.
Passengers on the Bus
A powerful ACT metaphor for carrying difficult thoughts and feelings while continuing toward meaningful destinations.
How ACT Tools Help
ACT tools help translate psychological concepts into practical skills. Rather than focusing on eliminating difficult thoughts or emotions, these exercises help people develop flexibility in how they respond to internal experiences.
- Increase psychological flexibility
- Reduce the impact of difficult thoughts
- Build acceptance and willingness
- Strengthen mindfulness skills
- Support values-based action
New to ACT?
If you’re unfamiliar with concepts such as acceptance, cognitive defusion, values, and psychological flexibility, the ACT Skills Center provides a helpful introduction.