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REFERENCE
ELEPHANT/RIDER MODEL
- 1 Elephant/Rider Model
- 2 The Elephant…
  - 2.1 Training the Elephant
  - 2.2 Retraining the Elephant
  - 2.3 Feeding the Elephant
  - 2.4 Bias in the Elephant
- 3 The Rider…
  - 3.1 When the Rider Leads!
  - 3.2 Rider Modes
    - 3.2.1 Observing Self
    - 3.2.2 Processor Self
    - 3.2.3 The Inner Lawyer
  - 3.3 Bias in the Rider
- 4 Psychological Skills…
  - 4.1 #1 Psychological Skill
    - 4.1.1 Why Sitting Quietly
    - 4.1.2 Why SQ Works
    - 4.1.3 Ways to Engage SQ
  - 4.2 Self-Awareness
    - 4.2.1 The Observing Self
    - 4.2.2 Defusion
  - 4.3 Self-Regulation
    - 4.3.1 Step Back
    - 4.3.2 Acceptance
    - 4.3.5 Self-Talk
    - 4.3.7 Critical Thinking Skills
  - 4.4 CBT in the ERM
    - 4.4.1 Using CBT
  - 4.5 Workability
  - 4.6 Effective Criticism
  - 4.7 Appeal to the Elephant
- 5 Awakening…
  - 5.1 Conditioning
  - 5.2 Ignorance
    - 5.2.1 More on Ignorance
  - 5.3 Delusion
    - 5.3.1 The Elephant Duped
    - 5.3.2 A Dichotomy Disorder…
    - 5.3.3 The Wrath…
    - 5.3.4 Types of Delusion
SITTING QUIETLY
- Sitting Quietly
- 1 Self-Care…
  - 1.1 On Being…
  - 1.2 On Well-Being…
  - 1.3 On the Big Rocks…
  - 1.4 On Integrity
  - 1.5 Your North Star
- 2 Relaxation…
  - 2.1 Abdominal Breathing
  - 2.2 Box Breathing
  - 2.3 Relaxation Response
  - 2.4 A Calming Intervention
  - 2.5 Muscle Relaxation
- 3 The Observing Self…
  - 3.1 Using CBT
- 4 Defusion…
  - 4.1 …With Thoughts
  - 4.2 Getting Rid Of…
  - 4.3 …With Feelings
  - 4.4 …With Difficult Feelings
  - 4.5 …When Distressed
- 5 Acceptance
  - 5.1 Acceptance 101
LIFE PRACTICES
- Life Practices…
- 1 Self-Care
- 2 Well Being
- 3 Sitting Quietly
- 4 Personal Growth
  - 4.1 Awakening
  - 4.2 The Examined Life
  - 4.3 Goal Setting
- 5 The Habit of Discovery
- 6 Altruism (“Their-Care”)
COGNITIVE BEHAVIORAL THERAPY
- Change the World…
  - – The Captain
  - – The Subway
- Introduction to CBT
- Using CBT
- CBT Basic Concepts…
  - – Thoughts vs Feelings
  - – Core Beliefs & Conditioning
  - – Why We Learn
  - – Psychological Skills
- Defense Mechanisms
- Common Distortions
- Automatic Thoughts (ATs)
  - – Questioning ATs
  - – Examples of ATs
- Disputation Strategies
About
Contact

Acceptance & Commitment Therapy (ACT)

is a modern talk therapy that combines mindfulness and acceptance with commitment and behavior change strategies. The goal is to build psychological flexibility, the ability to contact the present moment more fully as a conscious human being, and to change or persist in behavior when doing so serves valued ends. Psychological flexibility is established through six core ACT processes. Each of these areas are conceptualized as a positive psychological skill, not merely a method of avoiding psychopathology.

To learn about ACT start here...

To learn ACT you might start here...

NOTE: Tap on the ACT title above for quick access to a website re...

Below provides direct reference to "using" specific ACT skills and practices...

About ACT CLOSE

ACT's 6 Core Processes

- ACCEPTANCE -

is the willingness to experience difficult thoughts, feelings, sensations, and urges without struggling, changing, or avoiding them, viewing them as temporary internal events, not facts or commands, to make room for values-driven action. It's the Rider-driven proactive process of opening up to your inner world, rather than fighting it (i.e., avoid, suppress, distract, procrastinate) to build psychological flexibility and live a more meaningful life.

Russ Harris provides a good explanation of acceptance here...

ACCEPTANCE CLOSE

- DEFUSION -

is the mindful skill for "creating distance" from your thoughts, so that you can see them as just words or mental events rather than absolute truths or commands. It's about changing your relationship with thoughts - not eliminating or "stopping" them but more just "looking at" and observing them - so they have less power over your behavior, allowing you to act in line with your values instead of getting stuck in overthinking or distress.

Cognitive Fusion vs. Defusion: Fusion is being stuck to your thoughts (e.g., "I am a failure"), while defusion is stepping back (e.g., "I'm having the thought that I am a failure").
Thoughts Are Not Facts: The core idea is recognizing thoughts as just mental events, not reality, which helps reduce their believability and influence.

DEFUSION CLOSE

- MINDFULNESS -

(Contact with the Present Moment)

ACT's take on mindfulness involves that being in the present moment and observing your thoughts and feelings without judging them or trying to change them; by experiencing events clearly and directly, it can help promote behavior change.

MINDFULNESS CLOSE

- OBSERVING SELF -

(or "Self-as-Context")

In ACT, the Observing Self is that stable, unchanging part of you that notices and provides a perspective outside of your fleeting thoughts, feelings, and sensations, acting like a consistent sky holding changing weather (thoughts/emotions). It's the "you" who observes the "thinking self," allowing you to create space and distance from difficult internal experiences, rather than getting caught up in them, fostering mental flexibility and values-driven action.

Additional resources can be found here...

and here...

OBSERVING SELF CLOSE

- VALUES -

In ACT, values are deeply held, chosen principles that give life meaning and direction, acting like a compass for how you want to behave (e.g., being a caring friend, contributing to community), unlike goals (e.g., getting a degree) which are specific achievements; values are ongoing, guide your committed actions, and help you live a rich life even with difficult feelings.

Values are:

Freely Chosen: They are what you choose as important, not what others tell you to value.

Ongoing & Dynamic: They aren't endpoints to be "achieved," but directions you continuously move in (like a compass).

Qualities of Action: They describe how you want to act (e.g., "lovingly," "courageously") rather than what you want to get.

Meaningful: They provide purpose and connect your actions to what truly matters to you.

VALUES CLOSE

- COMMITTED ACTION -

In ACT, committed action is the process of taking consistent, effective steps toward your core values, even when difficult thoughts, feelings, or situations get in the way. It's about turning abstract values (like "being a good friend") into concrete behaviors (like calling a friend) to build a more meaningful life, focusing on purposeful action rather than avoiding discomfort.

It is:

Values-driven: Actions are guided by what truly matters to you, not just fleeting moods or goals.

"Doing what it takes": Committing to your values even if it involves pain, fear, or anxiety, using ACT techniques like acceptance and defusion to navigate these feelings.

Building patterns: Developing ongoing behaviors (habits) that consistently reflect your values.

For example:

Choosing to listen patiently to a loved one (even if you feel defensive) because you value connection.
Engaging in creative pursuits (even if you fear judgment) because you value self-expression.

Process: It involves clarifying values, setting realistic goals linked to those values, and then mindfully taking action, adapting as needed.

______

Committed action is the "doing" part of ACT, putting the other core processes (like acceptance, mindfulness, and defusion) into practice. It moves one from simply identifying values to actually living them, creating a rich, purposeful life one step at a time...even when it's hard...

COMMITTED ACTION CLOSE

ACT

Acceptance & Commitment Therapy (ACT)

To learn about ACT start here...

To learn ACT you might start here...

NOTE: Tap on the ACT title above for quick access to a website re...

Below provides direct reference to "using" specific ACT skills and practices...

ACT's 6 Core Processes

- ACCEPTANCE -

- DEFUSION -

- MINDFULNESS -

(Contact with the Present Moment)

- OBSERVING SELF -

(or "Self-as-Context")

- VALUES -

- COMMITTED ACTION -

Sitting Quietly (SQ) is first a self-care practice, one of calming renewal and connection…it’s also “the vehicle” of introspection, enabling discovery, insight…and healing.

Life Practices are particular activities we engage on a more or less regular basis, using skillsets we learn and develop, and that serve to make our lives meaningful, productive, and rewarding…

ACT

Acceptance & Commitment Therapy (ACT)

To learn about ACT start here...

To learn ACT you might start here...

NOTE: Tap on the ACT title above for quick access to a website re...

Below provides direct reference to "using" specific ACT skills and practices...

ACT's 6 Core Processes

- ACCEPTANCE -

- DEFUSION -

- MINDFULNESS -

(Contact with the Present Moment)

- OBSERVING SELF -

(or "Self-as-Context")

- VALUES -

- COMMITTED ACTION -

Mindfulness defined...

SQ

Sitting Quietly (SQ) is first a self-care practice, one of calming renewal and connection…it’s also “the vehicle” of introspection, enabling discovery, insight…and healing.

LP

Life Practices are particular activities we engage on a more or less regular basis, using skillsets we learn and develop, and that serve to make our lives meaningful, productive, and rewarding…