Values are the load-bearing beams that uphold meaning and purpose. In looking for your values, look to your reactions. Reactions reveal values. An easy grab for many is the value of honesty. Without honesty, relationships can fall a part, and with it, they can feel more secure. In this example, there is a reaction in both directions, when the value is at play and when it is nowhere to be found. Journal Prompts: I notice when... Values not at play in my life... I notice relationships change when...

Right on time, a part of you is summoned to be the driver in the context of your current life. Why? Of all your parts–assertive, afraid, isolated, distant, anxious, happy, ambivalent–why does this part take the driver seat right now? Journal Prompts: This context fuels the part that... This part of me hides... Right now my _______ part is driving.

Rather than being a single, stagnant, cemented version of yourself, you are a composite of several selves, each one awakened based on the context.

How reinforcing to leave the present moment when negative experiences like rejection occur. Over time, missing the present becomes a way of being and the spectrum of connection–rejection and acceptance–is missed. Find motivation to stay present by considering what you miss. Journal Prompts: By living in the past I miss... Always considering the future makes the present...

Staying present is the practice of paying attention to information in the current moment. It is not the practice of carrying 7 suitcases from your past, neither is it the practice of borrowing chaos anxiety from tomorrow. Journal Prompts: It is most difficult to stay present when... If I could stay present I would...

The aim of defusion is to hold your thoughts and feelings loose enough that you do not become paralyzed by them, clotheslining your ability to live a life you value. Journal Prompts: I feel paralyzed when I experience... I wish I could focus on...

Like a conveyer belt, your thoughts and emotions prance by, baiting you into making identity statements about yourself. Defusion is the practice of labeling emotions and thoughts as a mental experience. Practicing defusion empowers an observational distance from thoughts and emotions rather than an oppressive distance. Journal Prompts: I tend to pick up and carry the thoughts about... I wish I could find more distance from... When I feel ______ I am _______.

Calling all avoiders who suppress their feelings 3x before breakfast. Avoidance traps you in disengagement. It keeps you distracted from your life, fighting feelings, rather than living alongside them. Journal Prompts: I am really good at suppressing... If I wasn’t suppressing, I would be...

Psychological Flexibility is the practice of making room for your emotions and thoughts rather than submerging yourself in pressure to change or suppress them.

Psychological flexibility is a big word that essentially explores, what is your adaption to difficult like?