The ACT Hexaflex
Six interconnected processes — defusion, expansion, connection, observing self, values, and committed action — that together create psychological flexibility
The ACT Hexaflex presents six core processes that work together to develop psychological flexibility — the ability to adapt to a situation with awareness, openness, and focus and to take effective action guided by your values. The first four processes (defusion, expansion, connection, and the observing self) are collectively called mindfulness skills — they transform your relationship with difficult inner experiences. The remaining two processes (values and committed action) provide direction and motivation for creating a meaningful life. The formula is: Mindfulness + Values + Action = Psychological Flexibility. Unlike approaches that try to change the content of thoughts and feelings, ACT changes your relationship to them, so they have less impact and influence over your behavior.
- Psychological flexibility is the master skill — the greater your flexibility, the better you handle pain and the more effectively you take valued action
- The six processes are interconnected and mutually reinforcing, not sequential steps to complete
- The first four processes are mindfulness skills that change your relationship with inner experiences rather than their content
- Values provide the compass; committed action provides the movement — without both, the model is incomplete
- These principles are tools to experiment with, not commandments to obey — apply them when and where they serve you
- Defusion — Unhook from ThoughtsLearn to relate to your thoughts as just words and pictures rather than literal truth or commands to obey. Techniques include prefixing thoughts with 'I'm having the thought that...,' hearing thoughts in silly voices, naming recurring stories ('The not good enough story'), and thanking your mind for its contribution.Pro tipThe aim is not to get rid of unpleasant thoughts but to see them for what they are — strings of words — and let them be without fighting. Sometimes they leave quickly, sometimes they don't. Expecting them to leave sets you up for frustration.WarningDefusion is a skill that improves with practice. Don't expect instant transformation. There will be times when it doesn't work, and that's normal — simply observe what it feels like to be fused.
- Expansion — Make Room for FeelingsInstead of suppressing or fighting unwanted feelings and sensations, open up and make space for them. The struggle switch metaphor illustrates this: when switched ON, you struggle against every discomfort, creating 'dirty discomfort' on top of the unavoidable 'clean discomfort.' When switched OFF, emotions are free to move through naturally.Pro tipDistinguish between clean discomfort (the unavoidable pain life brings) and dirty discomfort (the suffering you add by struggling with the pain). Turning off the struggle switch eliminates the dirty layer.WarningExpansion does not mean enjoying pain or seeking it out. It means willingly making room for discomfort when it stands between you and what you value.
- Connection — Engage with the Present MomentConnect fully with whatever is happening right here, right now. Instead of dwelling on the past or worrying about the future, bring full attention to your current experience. Practice mindfulness in everyday activities — eating, walking, listening, working.Pro tipMindfulness is like riding a bicycle — you are always about to fall off and always catching yourself. Your mind will continually pull you out of the present. The practice is in the returning, not in never drifting.WarningDo not confuse mindfulness with relaxation. Sometimes being present with your experience is deeply uncomfortable. The goal is awareness and engagement, not calm.
- The Observing Self — Access Pure AwarenessDistinguish between the thinking self (which produces a constant stream of thoughts, judgments, and stories) and the observing self (which is aware of those thoughts without generating them). The observing self can choose which thoughts to pay attention to and which to let pass.Pro tipIf the thinking self is broadcasting something unhelpful, the observing self need not pay it much attention. If it's broadcasting something useful, the observing self can tune in. You are the one choosing the channel.
- Values — Clarify Your CompassIdentify what truly matters to you across the key life domains: relationships, work/education, leisure, and personal growth/health. Values are not goals — they are ongoing directions you want to keep moving in, like heading west. They describe how you want to behave and what you want to stand for.Pro tipFeelings are not values. If you write 'I want to feel confident,' ask: 'If I did feel confident, what would I do differently?' The answer reveals the underlying value.WarningValues are not about what society, your parents, or your culture say you should want. They must come from your own heart. If a value doesn't generate a sense of vitality and purpose, it may be borrowed rather than authentic.
- Committed Action — Take Values-Guided StepsCreate a rich and meaningful life through effective action guided by your values. Break values into specific goals, and goals into concrete action steps. Committed action means persisting again and again, no matter how many times you fail or go off track.Pro tipWhen procrastinating on a valued goal, ask: 'What is the smallest, easiest step I could take right now that would bring me a little closer?' Then do it. Then ask again.WarningCommitted action does not mean white-knuckling through discomfort. Use all the other ACT skills (defusion, expansion, connection, observing self) to handle the inevitable difficult thoughts and feelings that arise when pursuing meaningful goals.
After getting permission to write The Happiness Trap, Harris avoided writing for four months. Every time he thought about starting, he felt a surge of anxiety and fused with thoughts like 'You'll never get published' and 'It'll just be rubbish.' He distracted himself with reading, movies, and chocolate.
Rachel so intensely disliked anxiety that any sensation resembling it (racing heart, chest tightness) triggered further anxiety, escalating into panic attacks. She progressively avoided coffee, exercise, elevators, busy roads, crowded places, and social gatherings.
ACT was developed by psychologist Steven Hayes and colleagues Kelly Wilson and Kirk Strosahl. It emerged from relational frame theory and a growing body of research showing that attempts to control inner experience often backfire. Harris adopted the model and renamed several processes for accessibility: 'acceptance' became 'expansion,' 'contact with the present moment' became 'connection,' and 'self-as-context' became 'the observing self.' The model has shown remarkable results, including a study where just four hours of ACT therapy halved hospital readmission rates for patients with chronic schizophrenia.