Psychological Flexibility: The Six Pillars (ACT)

An ACT-Based Self-Assessment for Adaptive Living

ACTAssessmentFree ResourceLast reviewed April 2026

Psychological Flexibility: The Six Pillars (ACT)

An ACT-Based Self-Assessment for Adaptive Living

Psychological Flexibility: The Six Pillars (ACT)

An ACT-Based Self-Assessment for Adaptive Living

Psychological flexibility is the capacity to remain open to your present-moment experience while pursuing actions aligned with your deepest values. Research identifies it as a central process in mental health and resilience. This assessment covers the six core processes of the ACT model. Rate each item honestly to identify areas of strength and areas for growth.

1Not at all2Rarely3Sometimes4Often5Very often

Acceptance

12345

I allow uncomfortable emotions to be present without trying to eliminate them

12345

I can experience physical discomfort or pain without needing to immediately escape it

12345

I recognize that struggling against difficult feelings often makes them more intense

12345

I am willing to feel anxiety, sadness, or frustration when pursuing something important to me

Cognitive Defusion

12345

I can notice a negative thought without automatically believing it is true

12345

I recognize that my thoughts are mental events, not necessarily reflections of reality

12345

I am able to step back from unhelpful thinking patterns rather than getting swept up in them

12345

I can hold a worrying thought lightly rather than letting it dominate my attention

Present-Moment Awareness

12345

I bring my full attention to what I am doing rather than operating on autopilot

12345

I notice when my mind has wandered to the past or future and gently redirect my focus

12345

I engage my senses to connect with my immediate environment throughout the day

12345

I am able to be present during conversations without mentally rehearsing what to say next

Self-as-Context

12345

I can observe my thoughts and feelings without defining myself by them

12345

I understand that I am more than any single emotion, thought, or experience

12345

I maintain a stable sense of self even when my thoughts and feelings fluctuate

12345

I can witness difficult inner experiences from a place of perspective rather than being consumed by them

Values Clarity

12345

I have a clear sense of what matters most to me in life

12345

I can articulate the qualities I want to embody in my relationships, work, and personal growth

12345

I regularly reflect on whether my daily actions align with my stated values

12345

I distinguish between goals imposed by others and values I have genuinely chosen for myself

Committed Action

12345

I take concrete steps toward my values even when it feels uncomfortable

12345

I follow through on commitments rather than abandoning them when obstacles arise

12345

I set specific, achievable goals that reflect my core values

12345

I am willing to fail and try again in the service of something meaningful to me

Related ACT Worksheets

View all ACT→

ACT

Avoidance in ACT: Moving Toward What Matters

An ACT-Based Guide to Overcoming Experiential Avoidance

ACT

Circle of Control: Your Sphere of Influence

Directing energy toward what you can change

ACT

Circles of Influence on Personal Values

Exploring how your values are shaped by self, family, friends, and society

Use this worksheet professionally

Pro members can fill worksheets online, save progress, customize content, share with clients, and export branded PDFs.

Try Pro free for 7 days →

← Back to all worksheets

Unlock Pro featuresFill online, export PDFs, customize & share with clients

Try Pro