How to get started with ACT?

Whether you’re working with a therapist or exploring ACT on your own, getting started involves learning its core principles, practicing exercises, and applying them in daily life.

Try following this step-by-step guide:

1. Understand the basics of ACT
   

ACT is based on six core processes that promote psychological flexibility:

• • Cognitive defusion

Learning to detach from negative thoughts instead of getting caught in them.

• • Acceptance

Allowing difficult emotions and experiences instead of resisting them.

• • Present-moment awareness (mindfulness)

Staying engaged with the here and now.

• • Self-as-context

Seeing yourself as more than your thoughts and feelings.

• • Values clarification

Recognizing what truly matters to you in life.

• • Committed action

Taking significant steps in alignment with your values.

Get started: Read books like The Happiness Trap by Russ Harris or ACT Made Simple.

2. Practice important ACT exercises

Try these beginner-friendly ACT exercises to build psychological flexibility:

• • Cognitive defusion exercise:
    

• • • Write down a negative thought you often have (“I’m not good enough”).
    • Say it out loud in a silly voice or sing it to the tune of “Happy Birthday.”
    • Notice how it feels less powerful when you don’t take it so seriously.

• • Leaves on a stream (mindfulness exercise):

• • • Close your eyes and imagine your thoughts as leaves floating down a river.
    • Whenever a new thought appears, place it on a leaf and let it drift away.
    • This helps you observe thoughts instead of getting caught in them.

• • Values exploration:

• • • Write down what truly matters to you in key areas of life (relationships, career, health, personal growth).
    • Ask: Am I living according to these values?
    • Choose one small deed you can take today to move toward something important.

Get started: Use printable ACT worksheets to guide your exercises. (These are included at the end of the article!)

3. Apply ACT in daily life
   
   

• • Notice when you’re struggling with difficult thoughts or emotions.
  • Practice mindfulness by bringing your attention back to the present moment.
  • Use acceptance instead of fighting distress. Remind yourself, “It’s okay to feel this way.”
  • Take values-based action even if you don’t feel motivated, such as calling a friend even when depressed.

Get started: Keep a journal to track your thoughts, feelings, and minor daily actions that align with your values.

4. Consider working with an ACT therapist
   
   Working with a therapist trained in ACT can be helpful if you want guidance. They can aid you:

• • Identify and challenge unhelpful thinking patterns.
    
  • Work through emotional avoidance.
    
  • Take steps toward a values-driven life.

• • Find an ACT therapist:

• • • Use online directories like Psychology Today or ACT therapist listings.
    • Ask therapists if they use acceptance and commitment therapy in their practice.

5. Explore ACT books, courses, and apps
   

• • Recommended books:

• • • The Happiness Trap – Russ Harris (great for beginners).
    • ACT Made Simple – Russ Harris (for deeper learning).
    • A Liberated Mind – Steven Hayes (founder of ACT).

• • Apps:

• • • ACT Companion (Guided ACT exercises).
    • Happify (Mindfulness and values-based exercises).
    • Mindfulness Coach (Assists with present-moment awareness).

The key is consistent practice. Start small and integrate ACT into your daily routine.

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