Core reflections for noticing, openness, perspective, values, and chosen action.
Explore ways of relating to thoughts and feelings while moving toward what matters. These original scripted adaptations cover the six broad ACT processes, not a diagnosis-specific protocol. There is no requirement to feel better, agree with a thought, or tolerate harmful circumstances.
See ACBS's introduction to ACT and Hayes, Strosahl & Wilson (2012), Acceptance and Commitment Therapy, second edition, for the underlying approach. The exercises here are not individually clinically validated.
Curated selection
Try noticing a thought as a mental event without disputing its truth or forcing it away.
Choose a quality of action and a small commitment that fits your circumstances.
Contact your surroundings without needing to calm down or close your eyes.
Practice moving attention deliberately rather than eliminating thoughts.
Name a familiar mental story to create room for choice.
Notice thoughts as experiences without requiring distance or relief.
Explore openness to emotion without approving harm or giving up protection.
Consider whether making room for discomfort serves a freely chosen direction.
See an experience as part of the moment, not the whole of who you are.
Identify qualities of action you freely choose rather than imposed standards.
Explore competing valued directions without ranking your worth.
Separate ongoing qualities of action from outcomes that can be completed.
Notice available responses and their workability without moral judgment.
Distinguish practical constraints from discomfort and adapt without blame.
Reflect on noticing, openness, and chosen action without performance scoring.
Curated context
Core CBT and ACT reflections for reading and guided use in mira.
