What you need to know for flexibility training success

What is psychological flexibility training?

Psychological Flexibility training (PFT) is an educational model and approach to helping people develop a more accepting relationship with painful thoughts and feelings they experience while still taking steps toward living a meaningful, fulfilling life. PFT is based on the scientifically supported acceptance and commitment principles and practices that Stephen Hayes and colleagues developed (1999, 2012). Scientifically supported means there is evidence that these principles and practices work for many people. In our blog post, How to flex your mind under stress with psychological flexibility, you can learn more about the science and foundations of PFT, including functional contextualism (philosophy of science) and relational frame theory.

What you’ll learn to do

To keep the training practical, you’ll learn how to use a simple tool called the Matrix to respond to life situations in a way aligned with your values. The Matrix is a diagram developed by Kevin Polk (2011). It boils down the training into easy things to remember and do. You’ll learn to:

Notice it: Notice painful thoughts and feelings without getting caught up in them.

Stay with it: Stay with them because there are usually things you care about on the flip side.

Let it go: Let go of the habit of moving away from pain.

Choose a direction: Choose what’s important to you in life.

Just do it: Take action in those chosen life directions.

A few words before you start

Your training guide

PFT is divided into three core phases to help you live more fully, on purpose, and without as much struggle with the pain that naturally shows up in life.

Use the matrix

Step 1: Draw out what you’ve been doing to move away from the pain that shows up in life.

Identify values

Step 2: Choose what you want to keep doing and how to live with more purpose.

Take action

Step 3: Take action in order to move toward those chosen ways to act.

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