3 Everyday Practices to Build Psychological Flexibility with ACT

If you’ve read our guide on What is Psychological Flexibility? you already know it’s the foundation of Acceptance and Commitment Therapy (ACT). For teens and young adults, this skill is essential for handling anxiety, life transitions, and the pressure to figure everything out.

But psychological flexibility isn’t just something you talk about in therapy. It’s a skill you can strengthen every day with simple practices. Below, you’ll learn three practical strategies you can use in your daily life—even while walking across the Mizzou campus, grabbing coffee near Providence Road, or sitting in traffic on Stadium Boulevard.

1. Use ACT Defusion: Try “I’m Having the Thought That…”

One of the quickest ways to build psychological flexibility is by practicing cognitive defusion—stepping back from your thoughts so they don’t control your behavior.

Here’s how it works:

• Notice the thought. For example: “I’m not good enough.”

• Add the phrase: “I’m having the thought that I’m not good enough.”

This small shift creates space between you and the thought. Instead of accepting it as absolute truth, you recognize it as just one mental event. That distance makes it easier to decide your next step based on your values, not fear.

Defusion is especially powerful for teens and college students in Columbia, MO, who often feel pressure to achieve academically, socially, and professionally. By practicing defusion, you can show up for a class presentation or job interview without letting anxious thoughts derail you.

2. Practice Mindfulness to Stay Grounded in the Present

Anxiety tends to drag us into the future with endless “what ifs.” Depression often pulls us into the past, replaying mistakes or losses. Psychological flexibility means being able to anchor yourself in the present moment.

Try this quick ACT-inspired grounding exercise the next time you’re stuck in worry:

• Name 5 things you can see.

• Name 4 things you can touch.

• Name 3 things you can hear.

• Name 2 things you can smell.

• Take 1 slow, intentional breath.

It only takes a minute, and you can do it almost anywhere—whether you’re waiting for the light at Providence and Stadium, sitting in your car before an exam, or winding down before bed.

Practicing mindfulness daily helps strengthen your nervous system’s ability to pause and respond thoughtfully instead of reacting on autopilot.

3. Take One Small Values-Based Action Every Day

The heart of ACT is values. Your values are the compass that guide your choices, even when emotions are difficult. Building psychological flexibility means taking small, consistent actions aligned with those values.

Examples:

• If you value friendship but feel socially anxious, send one supportive text to a friend.

• If you value education but feel overwhelmed, read just one page of your textbook.

• If you value health but feel drained, walk around the block once instead of waiting for motivation to strike.

These small, values-based steps help you prove to yourself that you can act in line with what matters—even when your thoughts or emotions suggest otherwise. Over time, these actions add up to a life that feels authentic and resilient.

Why These ACT Practices Build Long-Term Resilience

Each of these strategies targets a different piece of psychological flexibility:

• Defusion helps you unhook from self-critical or anxious thoughts.

• Mindfulness keeps you grounded in the present instead of pulled into past regrets or future worries.

• Values-based action empowers you to live according to your true priorities, not just your fears.

Together, they create a foundation of resilience. Instead of being controlled by anxiety, perfectionism, or uncertainty, you can bend with life’s storms—like a tree that sways in the wind but stays firmly rooted.

For young people in Columbia, MO, this is especially important. Whether you’re navigating the stress of Mizzou classes near Faurot Field, balancing a new job downtown, or figuring out your next steps after graduation, psychological flexibility helps you move forward with clarity.

How Aspire Counseling in Missouri Can Help

At Aspire Counseling, our therapists are trained in ACT and other evidence-based approaches like Internal Family Systems (IFS) therapy and EMDR therapy. We work with teens, young adults, and professionals who want to reduce anxiety, navigate transitions, and live more meaningful lives.

We offer therapy in Columbia, MO (off of Providence Road), in Lee’s Summit, and across the state through online therapy.

Our goal isn’t to take away your ambition or drive. It’s to help you thrive without the constant pressure of perfectionism and fear.

Building Psychological Flexibility with a Therapist at Aspire Counseling in Missouri

Building psychological flexibility doesn’t require dramatic life changes. With just a few everyday practices—defusion, mindfulness, and values-based action—you can start creating space between yourself and your anxious thoughts, stay more grounded, and move toward the life you want.

If you’re ready to deepen these skills, Aspire Counseling can help. Our ACT-trained therapists are here to support teens and young adults in Columbia, Lee’s Summit, and online throughout Missouri.

Take the first step today: schedule a free consultation and begin learning how to bend with life’s challenges while staying rooted in your values.

About the Author

Jessica Oliver MSW, LCSW is passionate about helping people live their best lives. With over 13 years of experience in the field of mental health, she believes each of us can find more fulfillment by living in ways that are aligned with our own values and move us closer to our own goals. She’s proud to be the founder and director of Aspire Counseling with physical locations in Lee’s Summit and Columbia, MO specializing in evidence based counseling for trauma, anxiety, OCD and stress.