Introduction; How to Use This Workbook; Part I: Getting to Know Your Mind: A Pattern-Making Machine; 1 Obsessions Are the Norm!; 2 If Obsessions Are the Norm, What About OCD?; 3 What Keeps OCD Going?; 4 Why Are Obsessions So Hard to Let Go?; 5 Are There Different Types of OCD?; Part II: What Would ACT Do for You?; 6 What Is This Thing Called "ACT"?; 7 What About ACT and Exposure?; 8 What Lies Ahead?; Part III: The Trilogy That Makes Your Life Miserable; 9 What Are the Compulsions You're Doing?; 10 Don't Forget About Avoidant Behaviors!; 11 Do You Know Your Ruling Thoughts?; Part IV: Facts and Fantasy About Getting Rid of Obsessions; 12 How Do Your Cs, As, and Rs Work Together?;13 How Are You Relating to Yourself These Days?;14 What's Really in Your Control?; 15 What About Dropping Those "Getting Rid of Obsessions" Strategies?; Part V: Learning to Date Your Mind;16 Let Your Mind Do Its Own Minding; 17 Fall out of Blind Love with Your Mind; 18 Get out of the Content of Your Mind!; 19 Stay "In the Moment," Not in Your Head!; 20 Keep in Mind the F of Thinking, Not What it Looks Like!; 21 Make Room for Disturbing Content in Your Mind!; 22 Watch out for Fake-Acceptance!; 23 Hold Your Mind Lightly!; 24 Always Check What Works!; Part VI: Shift, Shift, Shift ... Shift Your Moves!; 25 Watching Your Mind; 26 Riding the Wave of Fear, Anxiety, and Terrible Feelings; 27 Acceptance Moves; 28 keeping an eye on your shift moves!; Part VII: Designing Your Life and Living Your Life?; 29 Figuring out what matters; 30 Living your HOWs; 31 Counting your HOWs moves; Part VIII: Making Wise Moves; 33 Put together your values-guided exposure men; 34 Make W.I.S.E. M.O.V.E.S. when practicing values-guided exposures; 35 Get familiar with different types of values-guided exposure exercises; 36 Make the best of your values-guided exposures; 37 Read about what you may feel when making W.I.S.E. M.O.V.E.S.; 38 Remove your C's from the equation; 39 Track your planned W.I.S.E. M.O.V.E.S.; Part IX: Unpacking Blocks for Making W.I.S.E. M.O.V.E.S.; 40 I can't do it: reason-giving thoughts; 41 I rather being safe: values-conflict or fake value?; 42 Why am I doing this?: Lack of values clarity; 43 I'm doing hundreds of exposures: new compulsion?; Part X: Moving Forward; 44 Make Mini W.I.S.E M.O.V.E.S. On-the-Go; 45 Soften up with Self-Compassion; 46 What Gets in Your Way of Being Kind with Yourself?; 47 Self-Compassion Reflective Exercises; 48 Self-Compassion Exercises On-the-Run; 49 Life Is Imperfect!; 50 The Illusion of Control; 51 How to Handle Those Unexpected Moments?; Departing Words; Appendix; About the Author; References; Index