ACT: values and committed action · worksheet 36
This four-box map helps you see clearly: what matters to you, what gets in the way inside, and what you do to move away from or towards what matters.
Before you start
- What it is for: To find your bearings in four boxes: what matters to you, what gets in the way inside, and what you do to move away from or towards what matters.
- About 15 minutes. Picture a cross: four squares.
- At the bottom is what happens inside (what matters to you, what gets in your way); at the top, what you do that can be seen from outside.
- Start at the bottom right: what matters to you is the starting point.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
If the “away” box is full and the “towards” box almost empty, that’s fine: choose just one action from the top right for the week.
If you find it hard
Always start with what matters to you (bottom right): it is what gives meaning to the rest.
For psychologists
The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.
For psychologists: aim, audience and duration
Help the person organise their experience into four boxes: what matters to them, what gets in the way inside, what they do to move away from discomfort and what they do to move towards what matters.
Adults and adolescents in general; useful for case formulation and follow-up. Duration: 15-20 min in session; can be revisited at each session.
References
Polk, K. L. & Schoendorff, B. (Eds.) (2014). The ACT Matrix: A New Approach to Building Psychological Flexibility Across Settings and Populations. New Harbinger.
Hayes, S. C., Strosahl, K. D. & Wilson, K. G. (2012). Acceptance and Commitment Therapy: The Process and Practice of Mindful Change (2nd ed.). Guilford.
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).
