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Here, find handouts and exercises for practicing acceptance and commitment therapy (ACT) and other strategies from cognitive behavioral therapy (CBT). 


While these don’t substitute for personalized mental health advice, my hope is that they’re helpful for independent skills practice. Anyone is welcome to use freely.

ACT Psychological Flexibility Skills

ACT in a Nutshell

ACT Processes Overview

Cognitive Defusion

Experiential Acceptance

Present-Focused Attention


Living by Values

Committed Action

Flexibility Skills in One Page

Other ACT Handouts and Worksheets (some courtesy of Russ Harris)

The Choice Point (graphic)

The Choice Point Explained

Evolution and the Emotional Control Agenda

Assessing the Emotional Control Agenda

Dissecting the Problem

Problems and Values

Dropping Anchor

Thoughts that hook you

Defusion Smörgåsbord

Engaging, focusing and savoring

Metaphors for Self-as-Context

Values Questionnaire

Values and Priorities List (courtesy of Marsha Linehan's DBT) 

Values-consistent SMART Goals

Barriers to Committed Action

How does ACT apply to...





Overall Wellness

Other Cognitive-Behavioral Skills

Functional Analysis of Target Behaviors

Behavioral Activation

Constructive Worry

Acceptance-Based Exposure Therapy

Self-Compassion Overview

RAIN for Self-Compassion (courtesy of Tara Brach)

Interpersonal Goals and Skills (courtesy of Marsha Linehan's Dialectical Behavior Therapy)

Embracing Multiplicity within CBT/ACT

Payouts of Problem Behaviors

Opposite Action

Take Care of the Organism

Coping Cribsheet (quick tips for managing unexpected stressors)

Safety Plan Template (for surviving crisis)

The Therapy Process

How to Find and Choose a Therapist

Getting the Most out of Therapy

Staying Well When Reducing Therapy

Managing Your Therapist's Leave

Out-of-Network Costs and Reimbursement

Guided Audio

Present-focused attention


Experiential acceptance

Self-as-context: Identifying as observer (adapted from Hayes et al., 1999)


Self-as-context: Disidentifying from contents


Self-compassion (adapted from Russ Harris)

Resting Attention on the Breath
00:00 / 09:19
Observer exercise (Hayes 1999)
00:00 / 22:28
Experiential acceptance
00:00 / 10:31
Disidentifying from internal content
00:00 / 06:34
Kind Hand
00:00 / 08:54
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