ACT
Use Acceptance and Commitment Therapy hacks to accept challenges and focus on your values.
Explore 7 growth hacks curated for this zone. Each one comes with an actionable description you can turn into a routine, journal prompt, or automated flow with the ChatGPT API.
Hacks in this zone
Accept Uncomfortable Feelings
When faced with uncomfortable emotions, sit quietly and observe them without trying to change or judge them. Simply label them (e.g., ‘anger,’ ‘sadness’) and fo…
Defuse from Your Thoughts
When a troubling thought arises, imagine it as a character or an object (e.g., a talking cartoon cloud). Notice its presence, but don’t engage with it.
Clarify Your Values
Spend 5 minutes reflecting on what deeply matters to you (e.g., family, growth, kindness). Write these values down as a guide for your actions.
Commit to Value-Based Actions
Pick one action today that aligns with your values (e.g., calling a friend to show care). Do it even if it feels hard or uncomfortable.
Practice Daily Mindfulness
Spend 3–5 minutes focusing on your senses. Notice what you see, hear, smell, feel, and taste. Gently redirect your attention whenever your mind wanders.
Observe Self-Talk
Notice the tone of your inner voice. When you catch critical or harsh self-talk, challenge it by asking, ‘Is this thought helpful or kind?’
Practice Letting Go
Visualize your difficult thought or feeling as a physical object (e.g., a leaf on a stream). Watch it float away while reminding yourself to stay present.