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The Superpower of Psychological Flexibility

Tips to defuse from unhelpful, narrow ways of thinking that limit what鈥檚 possible for you

Aprilia West, PsyD, MT, PCC

When a client asks me how they can live their best possible life, I explain that it starts with something called psychological flexibility.

Each of us takes our psychology with us wherever we go. Whether we are at home, work, or elsewhere, our level of psychological flexibility influences how well we can adapt our thoughts, feelings, and behaviors in response to the situations and challenges life presents.

If that sounds important, it鈥檚 because it is.

Your level of psychological flexibility can determine whether you are thriving or spending time simply trying to survive. It explains how skillfully you relate to your emotions; how you think about ourselves, others, and the world; and how much you engage in actions that matter to you. And, without a high level of psychological flexibility, it鈥檚 easy to end up with high levels of stress, anxiety, burnout, and depression.

So, what does it look like to be 鈥減sychologically flexible life鈥? Its components are exactly what many clients seek therapy or evidence-based coaching to find. Research shows that higher levels of psychological flexibility provide a wide range of benefits, including higher levels of mental health; lower stress levels; better personal and social functioning; higher self-efficacy, greater goal attainment and increased goal-related thinking; and even lower burnout at work.

The skills that lead to increased flexibility include the mindfulness, mindset, and meaningful moves that lead to a life with meaning and purpose鈥攐ur best life. To cultivate psychological flexibility, you need practice. That鈥檚 why I created ACT for Your Best Life, a card deck of 54 prompts and exercises to help clients increase their psychological flexibility.

Each card in this deck includes an exercise to rehearse one of the six psychological flexibility processes: present moment awareness, acceptance, cognitive defusion, self as context, values, and committed action. This deck can be used in self-guided work or by mental health professionals and coaches in session.

Using this deck, you or your client will learn how to:
  • Anchor yourself in the power of the present moment
  • Sit with uncomfortable or unwanted emotions
  • Unhook from unhelpful thoughts and limiting stories
  • Step back as an observer and take perspective
  • Clarify what matters most in pivotal moments
  • Show up as your best self in any situation

Try it now. The following exercise from ACT for Your Best Life can help you defuse from unhelpful, narrow ways of thinking that limited what鈥檚 possible for you:

鈥淵es, And鈥︹ Improv


Think of a rigid belief that feels true, such as People are untrustworthy.

Now use the improvisation technique 鈥測es, and鈥︹ to expand your perspective. For example:

Yes, people are untrustworthy, and I can still ask for what I need and want.
Yes, people are untrustworthy, and I鈥檓 sometimes untrustworthy too.


Try shifting your perspective at least 2 times using the 鈥測es, and鈥︹ improv technique when an unwanted thought shows up, and see if your perspective expands and becomes more flexible.


You can find more exercises like this in Dr. West鈥檚 .
ACT for Your Best Life: 54 Simple and Powerful Acceptance & Commitment Therapy Practices for Navigating Stress, Anxiety & Burnout
ACT for Your Best Life: 54 Simple and Powerful Acceptance & Commitment Therapy Practices for Navigating Stress, Anxiety & Burnout
Created by Acceptance and Commitment Therapy (ACT) expert Dr. Aprilia West, the Act for Your Best Life card deck offers 54 powerful prompts and practices to help you navigate life鈥檚 ups and downs with flexibility and resilience.

Learn how to:
  • Anchor yourself in the power of the present moment
  • Sit with the uncomfortable or unwanted emotions
  • Unhook from unhelpful thoughts and limiting voices
  • Step back as an observer and find perspective
  • Clarify what matters most in pivotal moments
  • Show up as your best self in any situation

Meet the Expert:
Aprilia West, PsyD, MT, PCC, is an internationally recognized psychologist, coach, trainer, author, and expert in the field of psychotherapy and coaching. Dr. West is a licensed clinical psychologist in private practice and a professional certified coach providing executive leadership and team coaching in the workplace where she utilizes ACT principles, along with other contextual behavioral interventions.

Learn more about her educational products, including upcoming live seminars, by clicking here.

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