ACT: stepping back and making room · worksheet 32
In your head, the black pieces (doubts, fears) and the white ones (encouragement) fight endlessly. What if you weren’t one of the pieces, but the board that holds them all?
Before you start
- What it is for: To get out of the endless war between negative and positive thoughts, by seeing yourself as the board that holds all the pieces.
- About 15 minutes.
- Imagine a chessboard: the black pieces are your harsh thoughts; the white ones, those you use to defend yourself. The war never ends.
- You are not any of the pieces: you are the board. You hold them all and can move wherever you want.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
Look at the time you spend fighting: it is often a lot, for few lasting victories. The last column, “where I want to go”, gives you back a direction.
If you find it hard
It is not about giving up positive thoughts, but about no longer needing to win the battle before you act.
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
Show, with the chessboard metaphor, that you can hold “white” and “black” thoughts at war without taking sides in the battle, and that the fight between pieces never ends.
Inner struggle (positive versus negative thoughts), people trying to “beat” their doubts. Adults. Duration: 15 min in session.
References
Hayes, S. C., Strosahl, K. D. & Wilson, K. G. (2012). Acceptance and Commitment Therapy: The Process and Practice of Mindful Change (2nd ed.). Guilford.
Harris, R. (2019). ACT Made Simple: An Easy-to-Read Primer on Acceptance and Commitment Therapy (2nd ed.). New Harbinger.
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).
