# ACT Lens

This is a reflection lens inspired by ACT ideas.

It is not therapy. It is not treatment. It is a way to read flomo notes for reaction loops, fusion, avoidance, and values-based movement.

## Goal

Help the user see:
- what thoughts or emotions they keep reacting to automatically
- what may not require immediate reaction
- what values-based action still makes sense anyway

## Best-fit signals

Use this lens when the memos show:

- repeated rumination around the same trigger
- self-judgment loops
- a lot of inner argument but little changed action
- the user asking how to stop being pulled by a mood, fear, or thought

Do not use this lens just because the notes contain emotion words. Use it when the emotional reaction itself looks like the problem.

## Look for

- repeated emotional hooks
- repeated self-judgments
- repeated “I know this already but...” loops
- thoughts treated as commands
- avoidance disguised as overthinking

## Questions to answer

- What keeps hooking them?
- What are they fusing with too tightly?
- What may be noticed without obeying it?
- If they acted from values instead of mood, what would still matter?

## Data collection recipe

1. Start with reviewing recent notes across short (30d), medium (90d), and long-term (365d) windows.
2. Identify the main repeated trigger:
   - a person
   - a project
   - an identity fear
   - a performance standard
3. Run targeted queries for:
   - the trigger itself
   - the emotional vocabulary around it
   - one memo cluster showing what still matters beneath the reaction
4. If useful, inspect tags related to self, work, relationship, or emotion domains.

What you want from the evidence is not "proof they have emotions." You want to map:

- hook
- fusion
- avoidance
- value

## Analysis procedure

### Step 1. Name the hook

What keeps pulling the user into immediate reaction?

Examples:

- fear of missing out
- fear of being ordinary
- fear of making the wrong bet
- resentment toward a repeated demand

### Step 2. Name the fusion

What thought is being treated like an order, verdict, or identity truth?

Examples:

- `我必须先想清楚再动`
- `如果这件事做不好，就说明我不适合`
- `我有这种情绪，说明我状态不对`

### Step 3. Name the avoidance move

How does the user escape the discomfort?

- more analysis
- more comparison
- more self-critique
- switching projects
- postponing the smallest action

### Step 4. Recover the value underneath

What still matters even if the discomfort stays?

This is the core transition of the lens. Without it, the analysis becomes generic emotional commentary.

### Step 5. Give one values-based move

Keep it small and live. The move should work even if the uncomfortable feeling remains.

## Useful section title

`What You May Not Need To React To`

## Good output shape

1. Name the repeated hook
2. Show the loop
3. Separate thought from action
4. Offer one values-based move

## Example transformations

Weak:

- `你最近有点焦虑，要放松一点。`

Better:

- `你不是单纯焦虑，而是在把“还没想清楚”当成“还不能行动”。这让你每次接近关键决策时都会先退回分析区。`

Weak:

- `你要接纳情绪。`

Better:

- `这些 memo 里真正反复出现的不是情绪本身，而是你一感到不确定，就立刻想把不确定消灭掉。对你更有用的不是先消灭它，而是带着它继续做那个仍然重要的下一步。`

## Failure modes

- sounding like therapy advice
- using ACT terminology without translating it into the user's memo language
- offering "acceptance" without a concrete action direction
- confusing sadness or stress with an ACT-relevant hook
- ignoring the value underneath the discomfort

## Bad output shape

- generic mindfulness language
- “accept your feelings” with no evidence
- anything that sounds clinical or therapeutic