Values
What are values you hold that can sometimes conflict?
independence vs. connection; career success vs. work-life balance; loyalty vs. self-protection; personal growth vs. comfort
What’s the ACT definition of mindfulness?
Being present, open, and aware in the moment.
True or false: ACT tries to get rid of negative thoughts.
False — ACT changes your relationship to thoughts, not the thoughts themselves.
What is cognitive defusion?
Creating distance from thoughts so they have less power.
What does acceptance mean in ACT?
Allowing feelings and sensations without resisting or avoiding them.
What are areas of life where values help with decision-making?
Examples: relationships, health, career, parenting, finances.
Why is mind-wandering normal in mindfulness?
Because the human mind constantly produces thoughts.
Why is it helpful to pause before acting on a stressful thought?
It prevents impulsive decisions driven by emotion.
Name one defusion technique.
“I’m having the thought that…”, "my mind is telling me," singing the thought, silly voice
What are feelings you might try to avoid?
Stress, anxiety, grief, anger, guilt, loneliness.
What’s the difference between a value and a goal?
Values are ongoing ways of living; goals are specific, finish able steps.
What’s one benefit of practicing mindfulness regularly?
Reduced reactivity, better emotional regulation, clearer decision-making.
Give an example of a thought that feels true but isn’t necessarily factual.
“Everyone hates me,” “I’m a failure,” "I'm terrible at my job."
What is one physical sign you’re fused with a thought?
Tension, acting impulsively, rumination, etc.
What’s the difference between acceptance and liking something?
Acceptance is willingness, not approval; you can accept without liking.
What's one sign you're living out of alignment with your values?
Feeling drained, resentful, disconnected, guilty, or stuck.
Why is mindfulness not the same as relaxation?
Mindfulness is awareness; you’re not trying to change feelings.
Explain why trying to suppress a thought often makes it stronger.
Thought suppression increases mental effort and attention to the thought.
What’s the purpose of saying, “I notice I’m having the thought that…”?
To separate yourself from the thought and reduce its impact.
How can avoidance impact responsibilities?
Procrastination, relationship tension, financial issues, health neglect.
Name one value that might look different in behavior depending on the person.
Kindness, courage, learning, honesty, etc.
What sense can you use to ground yourself?
Any: sight, sound, touch, taste, smell.
What is “cognitive fusion”?
Being so merged with a thought that it dictates behavior.
What is the difference between fusion with a thought and identification with a thought?
Fusion is believing that the thought is true; identification is believing the thought is you.
What is the ACT metaphor of “quicksand” used to teach?
Struggling sinks you deeper; acceptance helps you stabilize.