Let's Learn Together - Get Out of Your Mind and Into Your Life by Hayes

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	Full Title:	Get Out of Your Mind and Into Your Life The New Acceptance and Commitment Therapy
	Author(s):	Steven C. Hayes; Spencer Smith
	Publishing / Edition:	New Harbinger Publications, 2025 (20th Anniversary Edition)

Click here for the Table of Contents of the book

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1

ACT: What It Is and How It Can Help You
Suffering: Psychological Quicksand
The Ubiquity of Human Suffering
Mindfulness, Acceptance, and Values

Chapter 1.

9

Human Suffering Is Universal
Exercise: Your Suffering Inventory
The Problem with Pain
Exercise: The Pain is Gone, Now What?
The Problem with Pain: Revisited
Living a Valued Life: An Alternative

Chapter 2.

17

The Nature of Human Language
Exercise: Relate Anything to Anything Else
Exercise: A Screw, a Toothbrush, and a Lighter
Why Language Creates Suffering
Exercise: A Yellow Jeep
Exercise: Don't Think About Your Thoughts
What You've Been Doing
Exercise: The Coping Strategies Worksheet
The Problem with Getting Rid of Things—Squared
Experiential Avoidance
The Mind-Train

Chapter 3.

34

Why We Do What Can't Work
Accepting the Possibility that Experiential Avoidance Can't Work
So, What Are You Supposed to Do?
Exercise: The Blame Game
Exercise: Judging Your Own Experience: Examining What Works
Moving On
Exercise: What Are You Feeling and Thinking Now?

Chapter 4.

44

If You're Not Willing to Have It, You Will
Acceptance and Willingness
Exercise: Why Willingness?
Willingness and Distress
Exercise: Being Willingly Out of Breath
The "Willingness to Change" Question

Chapter 5.

55

Thought Production
Exercise: What Are You Thinking Right Now?
Why Thinking Has Such an Impact
Exercise: Your Daily Pain Diary
Looking at Your Thoughts Rather Than from Your Thoughts
The Mind-Train
Exercise: Watching the Mind-Train

Chapter 6.

72

Cognitive Defusion: Separating Your Thoughts from Their Referents
Exercise: Say the Word "Milk" as Fast as You Can
Exercise: Labeling Your Thoughts
Exercise: Floating Leaves on a Moving Stream
Exercise: Describing Thoughts and Feelings
Exercise: Exploring the Difference Between Descriptions and Evaluations
Creating Your Own Cognitive Defusion Techniques

Chapter 7.

91

Considering Your Self-Conceptualizations
The Three Senses of Self
Exercise: Retelling Your Own Story
Being the Observing Self
Exercise: Experientially, I'm Not That
Getting Started
Exercise: Tracking Your Thoughts in Time
Taking the Next Step

Chapter 8.

110

Daily Practice
The Practice
Exercise: Be Where You Are
Exercise: Silent Walking
Exercise: Cubbyholing
Exercise: Eating Raisins
Exercise: Drinking Tea
Exercise: Eating Mindfully
Exercise: Listening to Classical Music
Exercise: Be Mindful of Your Feet While You Read This
Exercise: Just Sitting
Mindfulness in Context

Chapter 9.

126

What Needs to be Accepted?
Exercise: What Needs to Be Accepted
The Goal of Willingness

Chapter 10.

139

The Willingness Scale
Taking a Jump
Exercise: Willingness Scale Worksheet
Using Your Skills and Learning Some New Ones
Exercise: Physicalizing
Exercise: Giving Your Target a Form
Exercise: The Tin-Can Monster
Exercise: Acceptance in Real-Time

Chapter 11.

160

Values as Chosen Life Directions
What Values Are and Are Not

Chapter 12.

171

The Masters You Serve
Exercise: Attending Your Own Funeral
Taking It a Step Further: Ten Valued Domains
Ranking and Testing Your Values
Committed Action

Chapter 13.

185

Taking Bold Steps
Exercise: Goals Worksheet
Exercise: Making Goals Happen Through Action
Exercise: Expected Barriers
Many Maps for Different Journeys
Building Patterns of Effective Action
Whose Life Is It Anyway?

206

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214

Content Review

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