ACT IN SPORT
ACCEPTANCE AND COMMITMENT (ACT) IN SPORT
In this article, we explore how Acceptance and Commitment Therapy (ACT) can support athletes in developing stronger psychological skills. During competition, athletes often face a wide range of thoughts, emotions, and physical sensations—many of which can negatively impact performance. ACT offers a powerful framework that helps athletes stay connected to what truly matters (their core values) while effectively handling internal challenges along the way.
What Is ACT?
At its core, ACT encourages athletes to take committed steps toward their values—even when faced with uncomfortable thoughts or emotions. Rather than trying to eliminate distress, ACT helps individuals build psychological flexibility: the ability to remain focused, open, and engaged, even in the presence of mental or emotional discomfort.
This is achieved through a model known as the "hexaflex," which includes six essential components:
The Six Pillars of ACT
Cognitive Defusion
Learning to see thoughts for what they are—not what they say they are. This helps athletes break free from unhelpful thought patterns.Acceptance
Allowing uncomfortable emotions or sensations to exist without trying to suppress or control them.Contact with the Present Moment
Staying grounded in the here and now, rather than being lost in regrets or future worries.The Observing Self
Accessing the part of oneself that can observe thoughts and feelings without getting caught up in them.Values
Identifying what truly matters—what kind of athlete and person you want to be.Committed Action
Taking purposeful steps aligned with your values, regardless of the emotional discomfort.
Metaphors That Make It Click
ACT uses simple metaphors to help athletes visualize and understand their experiences. One common metaphor compares thoughts to clouds drifting across the sky—you don’t have to hold onto them; just let them pass. This can be incredibly helpful in moments of frustration. Take tennis, for example: after a bad call, a player may stay emotionally stuck for multiple points or even an entire set. ACT teaches them to “unhook” from those thoughts and refocus, freeing up energy to perform better.
Your Mind Is Not Your Enemy
The human brain’s job is survival—not happiness. So when painful thoughts or emotions arise, it's natural to want to avoid or eliminate them. But trying to get rid of these feelings often leads to “fix-it” behaviors—actions that may provide short-term relief but pull us away from long-term goals.
Let’s consider an example:
David, a competitive tennis player, started experiencing anxiety and low mood after a string of poor performances. In response, he began skipping competitions and avoiding tough training sessions—behaviors designed to reduce discomfort but which ultimately distanced him from what he cared about most.
Though these coping strategies seemed effective in the short term, they moved David further from his core value of being fully engaged in his sport. Over time, he felt more isolated and unfulfilled.
How ACT Could Help David
Using ACT, David could learn to “defuse” from his thoughts of anxiety and sadness—not by fighting them, but by acknowledging and making room for them. ACT doesn’t deny the reality of painful feelings—it teaches us that these emotions are a part of the human experience, especially in competitive sport.
By accepting emotional discomfort and staying focused on his values (like passion for tennis), David can begin taking committed action again. This means showing up for training, entering competitions, and staying engaged—even when it’s hard.
Instead of trying to "fix" his feelings, David learns to move forward with them, building a more meaningful, value-driven life. In doing so, he strengthens his psychological flexibility—a key skill that not only improves performance but also fosters long-term well-being.
Final Thoughts
Athletes often fall into the trap of avoiding discomfort through "fix-it" behaviors that ultimately lead them away from what truly matters. ACT offers a refreshing alternative: accept the discomfort, clarify your values, and take committed action anyway.
This approach helps athletes create space for difficult thoughts and feelings, while still living a rich, full, and meaningful life—both on and off the field.