ACT Hexaflex Assessment Tool

This ACT Hexaflex Assessment Tool will help you understand your psychological flexibility a lot more, which is truly key to get the best health and fitness results possible. I’ve been coaching people for years, and the biggest barrier to lasting change generally isn’t a lack of knowledge about what to eat or how to train. It’s what’s happening between your ears.

I can give you the perfect training program and dietary plan, but if you’re constantly battling anxiety about the gym, beating yourself up over every “slip,” or feeling completely disconnected from why you’re doing any of this in the first place… well, those plans simply aren’t going to stick.

Now, I know what you might be thinking. “I come here for fitness advice, not therapy.” I get it. But the reality is that your mental fitness is just as important as your physical fitness. In fact, they’re inseparable. You can’t sustainably transform your body without also transforming how you relate to your thoughts, feelings, and experiences.

You can use the tool below, and if you do want to learn more about psychological flexibility and all of the ins and outs of the ACT Hexaflex Assessment Tool, then you can read the content that goes along with it. But without further adieu, here is the ACT Hexaflex Assessment Tool.

How to Use the ACT Hexaflex Assessment Tool

Let me quickly walk you through exactly how to approach using to ACT Hexaflex Assessment Tool.

Before You Start

Find a quiet space. Give yourself 10-15 minutes without interruptions. Silence your phone. Close unnecessary tabs. You want to be fully present.

Answer based on recent experience. Think about the past few weeks. Not how you were years ago or how you hope to be in the future. How have you been functioning recently?

Don’t overthink it. Your first instinct is usually most accurate. If you catch yourself analysing every word, you’re probably overthinking. Go with your gut.

Be honest. The only way this is helpful is if you’re truthful about where you actually are, not where you wish you were or where you think you “should” be.

Remember, there are no right answers. I mean this. Lower scores aren’t failures, they’re opportunities for growth. 

Taking the Assessment

You’ll progress through six sections, one for each dimension. Each section has four questions.

Step 1: Answer the questions. Click the number (1-5) that best represents your agreement with each statement. The interface will highlight your selection.

Step 2: Watch the live preview. As you complete each section, you’ll see your scores updating in real-time. This gives you an early sense of your profile.

Step 3: Complete all sections. You need to answer all 42 questions to see your full results. If you try to skip ahead, the system will prompt you to complete the current section.

Step 4: View your results. Once finished, you’ll see your complete profile with the radar chart, individual dimension scores, and interpretation.

Understanding Your Results

Let’s break down how to interpret what you see.

The Chart

This is my favourite part, and if you have used any of our other tools, you will know I love this kind of visualisation. You’ll see a six-sided chart with your scores plotted on each axis.

A symmetrical pattern, where all six dimensions are relatively similar, indicates balanced psychological flexibility. You might be consistently high across the board (great!), or consistently moderate (room to grow in all areas), or even consistently low (significant opportunity for development).

An uneven pattern, where some dimensions are much higher or lower than others, indicates specific strengths and weaknesses. Maybe you’re high in present moment awareness and values clarity, but low in acceptance and committed action. That tells us exactly where to focus your training.

Neither pattern is “good” or “bad.” They’re just information. They show us where you are right now.

Individual Dimension Scores

Here’s how I interpret the scores with my clients:

4.0-5.0: High skill in this area. You’re using this dimension of psychological flexibility effectively. This is a strength you can lean on when other areas are challenging.

3.0-3.9: Moderate skill with room for growth. You’ve got a foundation here, but there’s opportunity to develop further. With some focused practice, you could move this into the high range.

2.0-2.9: Developing skill. There is significant opportunity for improvement. This dimension is likely limiting you in some ways. Focusing practice here could create meaningful changes in your life.

1.0-1.9: Low skill. This is a priority area for development. This dimension is likely a significant barrier in your health and fitness journey (and life in general). I’d strongly recommend working with a therapist or coach on this area.

Overall Score Interpretation

Your overall score is the average across all six dimensions (more info on these domains in a moment!). Here’s what different ranges tend to indicate:

4.0 and above: High psychological flexibility. You’re demonstrating strong skills across most dimensions. You’re generally able to be present, open to experience, and take valued action even when things are difficult. Keep doing what you’re doing and continue practising these skills.

3.0-3.9: Moderate psychological flexibility. You’ve got some areas of strength and some areas that could use development. This is actually where most people land. There’s solid foundation to build on. With some focused practice on your lower-scoring dimensions, you could see significant improvements.

2.0-2.9: Developing psychological flexibility. Your scores suggest considerable room for growth in multiple areas. These skills are definitely learnable, but you might benefit from structured support, whether that’s working with an ACT therapist, joining a group program, or using ACT workbooks and apps consistently.

Below 2.0: Significant opportunity for growth. If you’re scoring in this range, I’d strongly encourage you to work with a mental health professional trained in ACT. Low psychological flexibility across the board can significantly impact your quality of life, and professional support can be incredibly helpful in building these skills.

Your Strengths and Growth Areas

The assessment will identify your highest and lowest scoring dimensions. Pay attention to both.

Your strengths are the skills you’re already using effectively. These are resources you can draw on. When life gets hard, when motivation is low, when you’re facing obstacles, you can lean on these stronger dimensions.

For example, if you score high in values clarity but low in committed action, you can use your values clarity to fuel action. “I know what matters to me. Now I just need to take small steps toward it, even when I don’t feel like it.”

Your growth areas are where ACT practice will be most beneficial. These are the skills that, if developed, could unlock significant changes. They’re not deficits or failings, they’re simply training opportunities.

If you score low in acceptance, that’s not something wrong with you. It means you have an opportunity to develop a new skill that could transform how you experience discomfort, which will absolutely impact your fitness journey.

What to Do With Your Results

Once you’ve got your scores, here’s what I recommend:

1. Reflect without judgement. Look at your results with curiosity, not criticism. “Interesting, I score low in defusion. I wonder how that’s showing up in my life?” Not, “I’m terrible at defusion, what’s wrong with me?”
2. Notice patterns. Does your profile match your experience? If you score low in present moment awareness, do you find yourself frequently distracted? If you score low in committed action, do you struggle with follow-through? Often there’s strong alignment between scores and lived experience.
3. Identify 1-2 dimensions to focus on. Don’t try to improve everything at once. Pick your lowest scoring dimension or two and commit to practising those specific skills. These are interconnected, and improving one often helps others.
4. Track changes over time. Save your results. Retake the assessment monthly or quarterly. Are your scores improving? Are different dimensions now your weakness? This feedback helps you adjust your practice.

Limitations and Caveats

Let me be crystal clear about what this tool isn’t:

It’s not a diagnostic tool. I’m a coach, not a therapist. This won’t diagnose anxiety, depression, or any mental health condition. If you’re struggling significantly with mental health, please work with a licensed mental health professional.

It’s not a replacement for professional mental health care. Think of this like a body composition scan; it gives you useful information, but it doesn’t replace working with a doctor if you have a medical condition. It’s just a tool!

It’s not measuring personality traits. These are skills. Skills you can develop and improve with practice. Your score today doesn’t define you.

It’s not static. Your scores will change based on what’s happening in your life, how much you’re practising these skills, and your current stress levels. Low scores aren’t a life sentence.

The ACT Hexaflex: The Six Dimensions of Mental Fitness

Understanding a bit of the science behind the ACT Hexaflex Assessment Tool will actually allow you to get a lot more out of it. But first, we need to actually understand what psychological flexibility actually is. 

What is Psychological Flexibility?

Psychological flexibility is your ability to stay present, open up to difficult experiences, and take action that aligns with your values, even when your mind is giving you every reason not to.

It’s NOT about:

• Thinking positive thoughts all the time
• Never feeling anxious, stressed, or down
• Being “mentally tough” and pushing through pain
• Eliminating negative emotions

Instead, it’s about having a different relationship with your internal experiences. It’s about being able to feel anxious AND still show up to the gym. To notice the thought “I’m never going to succeed at this” AND keep taking action toward your goals anyway. To experience cravings or discomfort AND make choices aligned with your values.

I see this play out constantly with my clients:

Client A feels anxious before every workout. She interprets this as “something is wrong” and often skips training. The result is inconsistent progress, shame and guilt.

Client B also feels anxious before workouts. But he’s learned to notice the anxiety, make room for it, and head to the gym anyway. The result is consistent training and steady progress, anxiety and all.

Same feeling. Different relationship to it. Completely different outcomes.

That’s psychological flexibility in action.

Now, the ACT Hexaflex Assessment Tool is based on Acceptance and Commitment Therapy (ACT), which is a therapeutic approach that’s gained massive traction in the last few decades. ACT identifies six core processes that work together to create psychological flexibility. You can think of them as six dimensions of mental fitness.

Here’s the framework:

1. Acceptance

What it is: Opening up and making room for difficult feelings, sensations, urges, and emotions without struggling against them.

Low acceptance looks like: Fighting against these feelings. “I shouldn’t feel this way.” “This sucks, I need to stop.” “Why am I so weak?” The constant battle with discomfort leads to avoidance, for example, skipping workouts, abandoning nutrition plans, and quitting when things get hard.

High acceptance looks like: “Yeah, this is uncomfortable. That’s part of the process.” You feel the muscle burn during your last set, and you breathe into it rather than cutting the set short. You notice hunger during a calorie deficit, and you allow it to be there while still sticking to your plan.

I had a client who would panic every time his heart rate elevated during cardio. He’d interpret it as danger and stop immediately. We worked on acceptance, in this case, that meant learning to feel his heart pounding and recognise it as normal and safe. Now he runs 5Ks regularly. Same sensation, completely different response.

2. Cognitive Defusion

What it is: Stepping back from your thoughts and seeing them as just thoughts (mental events that come and go) rather than absolute truths you must believe or obey.

Your mind is a thought-producing machine. It’s going to generate thousands of thoughts per day, and many of them aren’t going to be helpful for your goals.

“I don’t feel like it today.” “I’ve already ruined my diet, might as well give up.” “I’m too old/fat/unfit to do this.” “One more rest day won’t hurt.” “Everyone at the gym is judging me.”

Low defusion looks like: Believing every thought your mind produces and acting accordingly. These thoughts become commands you must follow.

High defusion looks like: “Ah, there’s my mind telling me I’m too tired for the gym again. That’s just a thought. What action aligns with my values right now?” You can notice the thought without being controlled by it.

I teach my clients a simple phrase: “I’m having the thought that…” So instead of “I can’t do this,” you say “I’m having the thought that I can’t do this.” It’s a subtle shift, but it results in a massive difference. It creates space between you and your thoughts.

3. Present Moment Awareness

What it is: Being psychologically present and engaged with what’s happening right now, rather than lost in thoughts about the past or future.

I constantly see people physically at the gym but mentally somewhere else entirely. Going through the motions. Counting down until it’s over. Or they’re eating a meal but not even tasting it because they’re scrolling on their phone or worrying about tomorrow.

Low present moment awareness looks like: Training while mentally writing your grocery list. Spending the entire workout dreading tomorrow’s work day. Eating while distracted, then realising you don’t even remember the meal. Your body is here, but you’re not.

High present moment awareness looks like: Feeling each rep. Noticing the muscle engagement. Experiencing your workout instead of just enduring it. Tasting your food. Being aware of hunger and fullness cues.

When you’re present, you train better (better mind-muscle connection, better form). You eat better (you notice satiety signals, you enjoy your food more). You recover better (you can sense when you’re truly fatigued vs. just not motivated).

4. Self as Context

What it is: Accessing a perspective of yourself as the observer of your experiences, rather than being defined by your thoughts, feelings, roles, or body.

This one’s a bit more abstract, but stay with me because it’s powerful.

You are not your weight. You’re not your body fat percentage. You’re not your thoughts about yourself. You’re not even your emotions. You’re the person experiencing all of these things.

Low self as context looks like: Complete identification with your current state. “I AM overweight” (rather than “I currently weigh X”). “I AM anxious” (rather than “I’m experiencing anxiety”). Your entire identity wrapped up in your fitness level, your appearance, your performance.

High self as context looks like: “I’m the person who’s noticing these thoughts about my body.” “I’m experiencing frustration right now, but I’m not a frustrated person.” There’s a you that exists beyond all the changing thoughts, feelings, and physical states.

This creates enormous psychological freedom. When you’re not your weight, changing your weight doesn’t threaten your identity. When you’re not your performance in the gym, a bad workout doesn’t define your worth.

5. Values Clarity

What it is: Knowing what truly matters to you deep down, what you want to stand for in life, and what kind of person you want to be.

A question I ask every new client: “Why do you want to achieve your fitness goals?”

The first answer is usually surface level: “I want to lose weight.” Okay, but why? “So I look better.” Why does that matter? “So I feel more confident.” Why is confidence important? “So I can show up fully in my relationships and career.”

Now we’re getting somewhere. Now we’re talking about values.

Low values clarity looks like: Pursuing goals because you think you “should.” Following trends. Doing what others expect. Training and eating in ways that don’t connect to anything meaningful. The result is motivation that crashes as soon as things get difficult.

High values clarity looks like: “I train because I value vitality and being able to play with my kids without getting winded.” “I prioritise nutrition because I value taking care of my body and being around for my family.” “I practice discipline because I value integrity, and being the person I say I want to be.”

When your actions are connected to your values, motivation becomes less relevant. You do it because it matters, not because you feel like it.

6. Committed Action

What it is: Taking effective action guided by your values, even in the presence of difficult thoughts, feelings, or obstacles.

This is where the rubber meets the road. You can have all the clarity and awareness in the world, but without action, nothing changes.

Low committed action looks like: Knowing what you need to do but not doing it. Waiting until you “feel motivated.” Starting strong but giving up when obstacles appear. Goals that stay as intentions but never become behaviours.

High committed action looks like: Taking action even when you don’t feel like it, because it aligns with your values. Following through despite obstacles. Small, consistent actions that compound over time. Flexibility in your approach but consistency in your commitment.

This is the dimension where I see most people struggle. They know what to eat. They know they should exercise. They value their health. But they don’t consistently take action.

The key here is to start small. And I mean ridiculously small. Can’t commit to 5 gym sessions per week? Commit to one. Can’t overhaul your entire diet? Add one vegetable to one meal. Can’t meal prep for the week? Prep tomorrow’s breakfast.

Committed action means doing something, anything, in the direction of your values, even when it’s hard.

How These Six Dimensions Work Together

These six processes don’t work in isolation. They’re interconnected, like a web.

When you’re low in acceptance (fighting your feelings), you’re probably also low in present moment (lost in thoughts about how you shouldn’t feel this way). When you’re unclear on your values, committed action becomes nearly impossible (what are you taking action toward?). When you’re fused with your thoughts, you can’t access self as context.

The goal isn’t perfection in all six areas. It’s flexibility and the ability to use these skills fluidly as life demands them.

Think of it like physical fitness. You need strength, cardiovascular endurance, flexibility, mobility, power, and balance. They all work together. An imbalance in one affects the others.

Same with psychological flexibility. The hexaflex shows you where you’re strong and where you’re weak, so you can train accordingly.

Why This Assessment is Helpful

There are a number of reasons why I created this tool, and why I think the concept of the ACT hexaflex concept is extremely helpful. 

For Self-Awareness

Most people have no idea why they struggle with consistency. They just know they do. They don’t understand why they can stick to a plan for two weeks and then completely fall apart. They don’t see the patterns.

This assessment creates awareness. “Oh, my acceptance is low. That’s why I abandon my nutrition plan the moment I feel deprived.” “My committed action is weak. That’s why I have 47 fitness plans saved but haven’t followed through on any of them.”

You can’t change what you’re not aware of. This tool shines a light on blind spots.

I had a client who thought his problem was “lack of willpower.” We went  this assessment. His willpower was fine (high committed action). His issue was cognitive fusion, and he believed every thought his mind produced. “I’m too tired” wasn’t just a thought to notice; it was a command to obey. Once we identified this, we could actually address the real issue.

For Personal Growth

Once you know where your weaknesses are, you can train them. Just like identifying that your posterior chain is weak allows you to program more deadlifts and hip hinges, identifying that your acceptance is weak allows you to practice acceptance-specific exercises.

The assessment provides clear direction. You’re not just vaguely “working on your mindset.” You’re specifically developing cognitive defusion or strengthening present moment awareness or clarifying your values.

It also gives you a baseline for measuring progress. In fitness, we track weights, reps, body composition. Now you can track your psychological flexibility. Are your scores improving? Then your practice is working. Are they stagnating? Time to adjust your approach.

For Therapy and Coaching

If you’re working with a therapist or coach (which I recommend if you’re scoring low in multiple areas), this assessment is an excellent way to get pointed in the right direction.

Instead of spending the first few sessions trying to figure out what’s going on, you can show up and say, “Here are my scores. I’m really struggling with acceptance and cognitive defusion. Can we focus there?”

It helps your therapist/coach understand you more quickly and prioritise which ACT (or other psychotherapeutic) interventions to use. It also gives both of you a way to track progress through treatment. Are the interventions working? The scores will tell you.

I often use it at intake with coaching clients who have specific issues, and then again quarterly to reassess. It creates alignment between us on what we’re working on and why.

For Understanding Patterns

Something I’ve noticed is that specific combinations of low scores predict specific struggles.

Low Acceptance + Low Cognitive Defusion = You’re at war with your inner experience. You believe unhelpful thoughts and fight against difficult emotions. This often shows up as severe self-criticism, anxiety spirals, and avoidance behaviours.

Low Values + Low Committed Action = You feel directionless and stuck. You’re not connected to what matters, and you’re not taking action toward anything meaningful. This often shows up as procrastination, lack of motivation, and a sense of emptiness.

Low Present Moment + Low Self as Context = You’re disconnected from yourself and your life. You’re going through the motions but not really experiencing anything. This often shows up as dissociation, feeling numb, and wondering “who am I?”

Low Acceptance + High Committed Action = You push through everything. You’re disciplined and take action, but you’re suffering the whole time. This often shows up as burnout, chronic tension, and eventually crashing hard.

Seeing these patterns helps explain why certain situations are particularly difficult for you. It’s not random. There are specific psychological flexibility skills you need to develop.

For Tracking Change Over Time

This is huge. Psychological change can feel nebulous. “Am I getting better? I don’t know, maybe?”

But when you retake this assessment every month or quarter and see your acceptance score go from 2.1 to 2.8 to 3.4, you have concrete evidence that your practice is working. You can see the trajectory.

You can also notice patterns over time. Maybe your scores drop during high-stress periods (normal) but recover faster than they used to (improvement in resilience). Maybe certain dimensions improve quickly while others lag behind (useful information about where to focus).

Ultimately, as your psychological flexibility improves, you’ll notice changes in your life. Better consistency with training. Less anxiety around food. More satisfaction in your progress. Stronger relationships. These life improvements and score improvements tend to correlate strongly.

Practical Next Steps Based on Your Results

Alright, so you’ve taken the assessment. You’ve got your scores. Now what? Let me give you specific guidance based on what you might be seeing.

If You Score Low in Acceptance (< 3.0)

What this likely means for you: You probably struggle significantly with difficult emotions, physical sensations, and urges. When discomfort shows up, your first instinct is to fight it, avoid it, or try to make it go away. This might show up as:

• Skipping workouts because you’re anxious
• Abandoning nutrition plans when you feel deprived
• Overusing food, alcohol, or other substances to numb emotions
• Intense self-criticism when you feel negative emotions
• Avoiding situations that might bring up difficult feelings

Practices to try:

1. Mindfulness meditation focusing on allowing. Start with just 5 minutes daily. When emotions or sensations arise during meditation, practice noticing them and allowing them to be there. Don’t try to change them or make them go away. Just notice and allow.
2. “Notice and name” technique. Throughout your day, practice noticing and naming emotions as they arise. “I’m noticing anxiety.” “There’s frustration.” “I’m experiencing disappointment.” No judgment, no trying to fix. Just notice and name.
3. Expansion exercises. When you notice discomfort (emotional or physical), try this: locate where you feel it in your body, breathe into that area, imagine it expanding and having space. Practice allowing the sensation to be there while you continue your activity.
4. Urge surfing. Next time you have a strong urge (to skip a workout, to binge eat, to quit), notice it like a wave. Watch it build, peak, and eventually subside without acting on it. Urges don’t last forever if you don’t feed them.
5. Self-compassion practice. When difficult emotions arise, place your hand on your heart and say, “This is hard right now. I’m struggling. May I be kind to myself in this moment.” Respond to your pain with warmth instead of criticism.

If You Score Low in Cognitive Defusion (< 3.0)

What this likely means for you: You probably take your thoughts very literally. When your mind says “you can’t do this,” you believe it. When you think “I’ve already ruined today,” it becomes truth. This might show up as:

• Believing every negative thought about yourself
• Following unhelpful thoughts as if they’re commands
• Getting stuck in rumination or worry loops
• Unable to take action because your thoughts say it won’t work
• Intense belief in thoughts like “I’m a failure” or “I’ll never succeed”

Practices to try:

1. “I’m having the thought that…” technique. Every time you notice an unhelpful thought, preface it with this phrase. Instead of “I’m a failure,” practice “I’m having the thought that I’m a failure.” Notice how this creates space.
2. Thank your mind. When your mind produces unhelpful thoughts, thank it. “Thanks, mind, for trying to protect me with that scary thought.” “I appreciate the warning, mind.” This acknowledges the thought without buying into it.
3. Silly voices technique. Take a thought that really hooks you and say it in a cartoon character voice, or sing it to the tune of “Happy Birthday.” This breaks the thought’s power by highlighting its nature as just words.
4. Leaves on a stream visualisation. Sit quietly and imagine a stream. As thoughts arise, place each one on a leaf and watch it float downstream. You’re not getting rid of thoughts, you’re practising watching them come and go.
5. Thought observation journaling. Each day, write down 3-5 thoughts that showed up. Don’t judge them or analyse them. Just notice: “My mind produced these thoughts today.” Practice seeing thoughts as mental events rather than truths.

If You Score Low in Present Moment (< 3.0)

What this likely means for you: You’re probably spending a lot of time in your head, worrying about the future, ruminating about the past, or just mentally checked out. This might show up as:

• Going through workouts on autopilot
• Eating without tasting your food
• Constantly distracted, mind wandering
• Difficulty concentrating on one thing
• Feeling disconnected from your body and experiences

Practices to try:

1. 5-4-3-2-1 grounding technique. When you notice you’re lost in thought, ground yourself by naming: 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, 1 thing you can taste. This brings you back to now.
2. Mindful daily activities. Pick one routine activity (brushing teeth, showering, eating breakfast) and do it with full attention. Notice every sensation, smell, and sound. When your mind wanders, gently bring it back.
3. Single-tasking practice. Set a timer for 10 minutes and do ONE thing with your full attention. No multitasking. When you notice your mind wandering, that’s okay, just come back.
4. Sensory awareness check-ins. Set random alarms throughout your day. When they go off, pause and notice: What am I sensing right now? What do I see, hear, feel, smell? Am I in my head or in my experience?
5. Mindful training. During your next workout, practice being fully present. Feel each rep. Notice your breath. Pay attention to muscle engagement. When your mind drifts to your to-do list, bring it back to the movement.

If You Score Low in Self as Context (< 3.0)

What this likely means for you: You probably over-identify with your thoughts, feelings, roles, or physical attributes. When these change, your sense of self feels threatened. This might show up as:

• Your entire identity wrapped up in your fitness level or appearance
• Feeling like a different person when emotions change
• Deep existential anxiety about who you are
• Inability to observe your experiences without being consumed by them
• Defensive or rigid about your identity

Practices to try:

1. Observer exercise. Close your eyes and notice: What am I thinking right now? What am I feeling? What sensations are present? Now notice: Who is noticing all of this? Practice accessing that observing perspective.
2. “Noticing” language. Practice saying “I’m noticing anxiety” rather than “I am anxious.” “I’m experiencing frustration” rather than “I am frustrated.” This subtle shift reminds you that you’re the one experiencing, not the experience itself.
3. Perspective-taking journaling. Write about a challenging situation from three perspectives: You at the time, you observing yourself at the time, and you looking back now. Notice the constant observing self across all three.
4. “I am not my…” practice. Complete these sentences: “I am not my thoughts. I am not my feelings. I am not my body. I am not my job. I am not my achievements. I am the one experiencing all of these things.”
5. Continuity reflection. Think about yourself at age 10, age 20, age 30 (or whatever ages apply). Notice how different you were. Different body, different thoughts, different circumstances. Notice the continuous you that was there experiencing all of it.

If You Score Low in Values (< 3.0)

What this likely means for you: You’re probably unclear about what truly matters to you, or you’re pursuing goals that aren’t actually connected to your values. This might show up as:

• Feeling directionless or like you’re just going through the motions
• Pursuing goals because you “should” rather than because they matter
• Difficulty making decisions
• Lack of motivation that lasts
• Feeling like your life lacks meaning or purpose

Practices to try:

1. Life domains values assessment. For each domain (health, relationships, career, personal growth, recreation, spirituality), ask: “What do I want to stand for in this area? What kind of person do I want to be here?” Write freely. 
2. Eulogy visualisation. Imagine you’re at your own funeral decades from now. What do you hope people say about you? How do you hope you impacted them? What do you hope you stood for? This often clarifies deep values.
3. Values vs. goals distinction. List your current goals. For each one, ask “Why does this matter? What value is underneath this goal?” Keep asking “why” until you hit bedrock; that’s your value.
4. 80th birthday party exercise. Imagine you’re 80 years old at your birthday party. Looking back on your life, what do you hope to have prioritised? What do you hope you stood for? What matters most?
5. Sweet spot activity. List 5-10 moments when you felt most alive, engaged, and fulfilled. Look for common themes. Those themes often point to your core values.

If You Score Low in Committed Action (< 3.0)

What this likely means for you: You probably know what you want to do, maybe even why it matters, but you struggle to consistently follow through. This might show up as:

• Chronic procrastination
• Starting strong but giving up when things get hard
• All-or-nothing thinking (perfect or nothing)
• Waiting to “feel motivated” before acting
• Goals that stay as intentions but never become behaviours

Practices to try:

1. Tiny habits approach. Take your goal and make it absurdly small. Want to work out 5x/week? Commit to putting on your gym shoes daily. That’s it. Ridiculously small actions that you actually do beat ambitious plans you don’t execute.
2. Values-based goal setting. For each goal, connect it explicitly to your values. “I’m training 3x/week because I value vitality and being physically capable.” This shifts from “have to” to “want to.”
3. Implementation intentions. Instead of “I’ll work out this week,” specify: “On Monday, Wednesday, and Friday at 6am, I will go to the gym and do my program.” Specific plans dramatically increase follow-through.
4. Obstacles planning. For each goal, ask: “What will get in the way?” Then plan: “When [obstacle] happens, I will [specific response].” This prepares you to act despite obstacles.
5. Commitment tracking. Use a simple tracker (calendar, app, paper) to mark each day you follow through on your commitment. Build a chain. Don’t break the chain. Visual progress is motivating.
6. “Do it anyway” practice. Notice when your mind gives you reasons not to act. Then practice: “I notice my mind giving me reasons, AND I’m going to do it anyway.” Separate noticing thoughts from obeying thoughts.

General Recommendations by Overall Score Range

Your overall psychological flexibility score does also give you some direction for what you should be doing next too:

If Your Overall Score is 2.0-2.9

You have considerable room for growth in psychological flexibility, and that growth could significantly impact your quality of life.

I recommend:

• Working with an ACT-trained therapist or psychologist. This level of psychological inflexibility often benefits from professional support. If your score is below 2.0, then this is something you should strongly consider.
• Starting with ONE dimension to focus on. Pick your lowest scoring area and commit to practising those specific skills for 30 days before adding another focus.
• Using ACT workbooks for structured self-study. “The Happiness Trap” or “Get Out of Your Mind and Into Your Life” are excellent starting points.
• Joining an ACT skills group if available in your area. Group work can be powerful for developing these skills.
• Being patient with yourself. These are skills you’ve likely been lacking for years. They take time to develop. Progress, not perfection.

With consistent practice, most people see meaningful improvements within 2-3 months. 

If Your Overall Score is 3.0-3.9

You’ve got solid foundation with clear areas for growth. This is actually where most people land.

I recommend:

• Focusing intensively on your lowest 1-2 dimensions. You don’t need to work on everything, just shore up the weakest areas.
• Daily mindfulness practice (10-15 minutes). This tends to improve multiple dimensions simultaneously.
• Using ACT apps and online resources. There are many ACT based apps, and various YouTube channels have excellent free content.
• Consider occasional check-ins with a therapist or coach (monthly or quarterly) rather than ongoing weekly therapy.
• Retaking this assessment quarterly to track your progress and adjust your focus.

With targeted practice, you can likely move your weaker dimensions up and improve your overall score significantly.

If Your Overall Score is 4.0+

You’re demonstrating high psychological flexibility. Keep doing what you’re doing.

I recommend:

• Maintaining your practices. Don’t let high scores lead to complacency. These are skills that degrade without use.
• Using your flexibility as a resource during stress. When life gets hard, lean on these skills.
• Retaking the assessment during particularly challenging periods. Your scores might temporarily drop (normal), but notice if they recover quickly (sign of resilience).
• Considering how you can help others develop these skills. Teaching is one of the best ways to deepen your own understanding.
• Continuing to deepen practice in your lowest dimension even if it’s still relatively high. There’s always room to grow.

High psychological flexibility is protective against burnout, anxiety, and depression. It’s worth maintaining.

Common Questions About the ACT Hexaflex Assessment Tool

Let me address some questions I get frequently:

“How often should I retake the assessment?”

It depends on where you are and what you’re working on.

If you’re actively working on developing psychological flexibility (using ACT exercises, in therapy, reading ACT books), I’d suggest monthly. This gives you regular feedback on whether your practice is working.

If you’re just generally tracking your mental fitness, quarterly makes sense. That’s frequent enough to notice trends but not so often that you’re over-analysing minor fluctuations.

Definitely retake after major life changes (new job, relationship changes, moves, health issues). These can significantly impact psychological flexibility.

Retake when you notice you’re struggling. If you feel stuck, if your old patterns are reemerging, if you’re feeling inflexible, then take the assessment. It might show you exactly which dimension needs attention.

I have some clients who retake monthly for a year, then shift to quarterly. Others retake only when they notice something shifting. Find what works for you.

“Can my scores actually change, or is this just who I am?”

They absolutely can and do change. These are skills, not personality traits.

I’ve seen clients move their acceptance scores from 1.8 to 4.2 over months of consistent practice. I’ve watched committed action scores jump from 2.3 to 3.9 in just eight weeks with focused work.

Your scores will also fluctuate based on life circumstances. High stress, illness, grief, and major transitions can all temporarily lower scores. That’s normal. What matters is trajectory over time.

What’s beautiful about improvement in psychological flexibility is that it often creates a positive cascade. Better acceptance makes committed action easier. Better values clarity makes present moment more meaningful. The skills reinforce each other.

So no, this isn’t “just who you are.” This is who you are right now, with the skills you currently have. And skills can be developed.

“What if I score low in everything? Is something wrong with me?”

No. Nothing is wrong with you.

Low scores across all dimensions simply means you have significant opportunity to develop these skills. It’s information, not a judgement.

You probably didn’t grow up in an environment that taught you psychological flexibility skills. Most people don’t. We’re taught maths and history, but nobody teaches us how to relate to our thoughts or clarify our values or take committed action.

So if you score low, it likely means you never learned these skills, not that you’re incapable of learning them.

That said, if you’re scoring below 2.0 overall, I strongly recommend working with a mental health professional. Low psychological flexibility across all dimensions can significantly impact quality of life, and professional support can accelerate your skill development considerably.

“My scores don’t match how I feel about myself. What does that mean?”

This happens, and it’s actually useful information.

Sometimes people score lower than they expect because they have insight gaps. They don’t realise how much they struggle with acceptance or how fused they are with their thoughts because it’s been their normal for so long.

Sometimes people score higher than they feel because they’re being harsh on themselves. They actually have decent skills, but they’re hyper-focused on their weaknesses.

And sometimes there’s a mismatch because you’re comparing yourself to some imagined ideal rather than to actual functioning. You might score 3.8 (objectively pretty good) but feel terrible because you think you “should” be perfect.

If your scores don’t match your felt sense, that’s worth exploring. Discuss it with a therapist or coach. The discrepancy itself is information.

Also, remember that this is a self-report. It has limitations. It’s one piece of data, not the whole picture.

“Is this assessment scientifically valid?”

The assessment is based on ACT theory and research, which has extensive scientific validation. ACT has been studied in hundreds of randomised controlled trials and shows effectiveness for anxiety, depression, chronic pain, stress, behavioural change, and more.

The specific questions in this assessment are derived from validated ACT measures like the Acceptance and Action Questionnaire (AAQ-II) and the Comprehensive Assessment of Acceptance and Commitment Therapy Processes (CompACT).

However, this particular assessment is an educational tool, not a clinical diagnostic instrument. It hasn’t been through the full validation process that clinical measures undergo.

Think of it like a home body composition scale versus a DEXA scan. The home scale gives you useful information for day to day tracking trends, but it’s not medical-grade precision. Same here. This gives you useful information about your psychological flexibility, but it’s not a replacement for clinical assessment.

“Can I use this with my clients/students?”

If you’re a coach, teacher, or wellness professional, yes, with appropriate framing.

This is an educational and awareness tool. It’s excellent for helping people understand psychological flexibility, identify growth areas, and track progress.

It’s NOT for diagnosis or treatment decisions. If you’re not a licensed mental health professional, make that clear. This is for insight and education, not clinical assessment.

I use it with some of my coaching clients as part of our holistic approach to health and fitness. It helps us identify psychological barriers to their goals and tailor our coaching accordingly.

Just be clear about the limitations and ensure people know when to seek professional mental health support.

A Final Note: When to Seek Professional Support

Before we wrap up, I want to be clear about something important.

This assessment is a tool for self-awareness and personal development. It’s not a diagnostic instrument, and I’m not a mental health professional; I’m a coach.

If you’re struggling significantly with your mental health (e.g. if you’re experiencing severe anxiety or depression, having thoughts of self-harm, unable to function in daily life, or if your low scores on this assessment are accompanied by significant distress), please reach out to a licensed mental health professional.

ACT therapy specifically can be incredibly helpful. There’s no shame in seeking support. In fact, it’s one of the most psychologically flexible things you can do; recognising when professional help would be valuable and taking action to get it.

Take care of yourself. Both your physical and mental fitness matter.

ACT Hexaflex Assessment Tool: Understanding Your Psychological Flexibility Conclusion

Your scores show you where you are right now. That’s useful information, but it isn’t destiny. You can make meaningful changes here.

If you scored low in some areas, you know what to work on. If you scored high, you know what’s working. Either way, you have a clearer picture than you did before taking this assessment.

The next step is simply to pick your lowest-scoring dimension or two and practice those specific skills. Don’t try to improve everything at once. Focus your effort where it will make the most difference.

Retake the assessment in a month or two to see if your approach is working. If your scores improve, keep going. If they don’t, adjust your practice or consider working with a professional.

These skills develop with consistent practice. Most people see meaningful changes within a few months if they actually do the work. But you have to actually do the work. Reading about psychological flexibility won’t change anything if you don’t practice it.

Your fitness results depend on more than just your training program and nutrition plan. How you relate to discomfort, what you do with unhelpful thoughts, whether you take action when you don’t feel like it; these psychological skills matter just as much as your macros or your exercise selection.

Develop them, and everything else gets easier.

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