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?