ACT: values and committed action · worksheet 35
In a difficult situation, some thoughts and emotions hook us. Then we have a choice: do what moves us away from what matters, or what moves us towards it, even a little.
Before you start
- What it is for: To analyse a difficult situation: what hooks you, what moves you away from what matters and what moves you towards it.
- About 10 minutes, thinking of a situation that keeps happening.
- In every difficult situation there is a “choice point”: you can do something that moves you away from what matters to you or something that moves you towards it.
- It is not about always choosing well: it is about noticing that there is a choice.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
Compare the two branches: you will see that the same hooks often lead to the same behaviours. The most valuable thing is identifying what helps you choose the right branch.
If you find it hard
The same behaviour can move you towards or away depending on the moment (resting can be looking after yourself or avoiding): you decide, according to your values.
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
Offer a simple tool for analysing a difficult situation: what “hooks” you (thoughts, emotions), the behaviours that move you away from your values and those that move you towards them.
Any emotional difficulty; a summary tool linking defusion, acceptance and values. Duration: 15 min in session; then on your own with real situations.
References
Harris, R. (2019). ACT Made Simple: An Easy-to-Read Primer on Acceptance and Commitment Therapy (2nd ed.). 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).
