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Acceptance & Commitment Therapy (ACT) Workbook

Acceptance & Commitment Therapy (ACT) Workbook

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A free workbook designed for coaches and therapists, this resource guides clients through evidence-based exercises and techniques to help them manage difficult thoughts and emotions, clarify their core values, and take committed action toward meaningful goals. With step-by-step activities and reflection prompts, you can help your clients build psychological flexibility, enhancing their ability to face adversity and live in alignment with their true purpose.

What's inside?

  • Introduction to Acceptance and Commitment Therapy
  • Exercises for the 6 processes of ACT
  • Resources you can use for working with ACT

Acceptance and Commitment Therapy (ACT) Workbook

What is an ACT workbook?

This workbook consists of structured tools to help clients engage with the principles and practices of Acceptance and Commitment Therapy (ACT). It contains exercises and prompts to improve psychological flexibility, which is the core goal of ACT.

This worksheet is designed to assist clients in working through difficult thoughts and emotions, identifying personal values, and committing to actions that align with those values, even in the face of discomfort or stress.

Download the workbook

What is Acceptance and Commitment Therapy in a nutshell?

What is Acceptance and Commitment Therapy in a nutshell?

ACT is a form of psychotherapy that helps individuals develop psychological flexibility by focusing on accepting difficult emotions and thoughts rather than trying to avoid or suppress them. The goal is to take committed actions aligned with one's values, even in discomfort.

In a nutshell, ACT involves:

  • Acceptance: Embracing thoughts and feelings, even when feeling uncomfortable, rather than fighting them.
  • Commitment: Taking actions based on personal values guides decisions, even in challenging situations.
  • Mindfulness: Staying present and aware in the moment to prevent getting caught up in thoughts.

ACT emphasizes living a meaningful life, not by eliminating distress but by learning to coexist with it while pursuing one's values and goals.

You can read more about Acceptance and Commitment Therapy here.

What are the 4 A's of Acceptance and Commitment Therapy?

The 4 A's of Acceptance and Commitment Therapy are commonly used strategies or guiding principles to help individuals increase psychological flexibility. While ACT itself doesn't have an official set of "4 A's," these terms are often used in ACT-based approaches to simplify the core processes. Here's a breakdown:

Acceptance

The process of allowing and embracing difficult thoughts, feelings, and sensations without trying to change or avoid them. It's about recognizing that discomfort is a natural part of life and that you don't need to control your actions.

  • Help your clients name their feelings and emotions with this feelings list.

Awareness

Developing mindful awareness of the present moment, including thoughts, emotions, and physical sensations, without judgment. This involves observing your internal experience from a distance, which helps reduce the impact of distressing thoughts or feelings.

  • You can read more about mindfulness here.

Attention

Directing attention to the present moment and to what truly matters. In ACT, this involves focusing attention on actions and behaviors aligned with one's values, helping individuals act with purpose and intention. 

  • Help your clients identify their values with this values list.

Action

Taking committed action based on personal values, even in the presence of difficult emotions or thoughts. It emphasizes doing what is meaningful and aligned with your values, regardless of challenges or discomfort.

These principles help individuals live a more meaningful and  values-driven life despite emotional or mental struggles.

What are the 6 processes of Acceptance and Commitment Therapy?

These six processes form the foundation of ACT, enabling individuals to respond more effectively to life's challenges and live in alignment with their values: 

Cognitive Fusion

Being "fused" with thoughts makes clients treat them as facts. This includes rigid rules (e.g., "I must be perfect"), judgments (e.g., "Life sucks"), or past/future worries. The goal is to help clients separate from their thoughts.

Experiential Avoidance

Clients avoid discomfort through DOTS: distractions (e.g., social media), opting out (e.g., avoiding people), thinking strategies (e.g., denial), and self-harm. Reducing avoidance helps them engage meaningfully in life.

Limited Self-Knowledge

Getting lost in memories or future worries (e.g., past mistakes or fears about tomorrow) keeps clients disconnected from the present. Re-centering attention helps clients regain control.

Attachment to the Perceived Self

Clients often cling to fixed self-concepts (e.g., "I’m a failure"), limiting growth. By loosening this attachment, clients can explore new ways of being.

Lack of Values Clarity

When clients aren’t clear on their values, they might seek approval from others or follow peers. Clarifying values helps guide authentic actions.

Unworkable Action

Psychological barriers, captured in FEAR: fusion with reasons (e.g., "I can’t"), excessive goals, avoidance of discomfort, and remoteness from values, prevent action. Overcoming these leads to value-driven behavior.

Discover methods and techniques for these 6 processes when you download the workbook.

Download the ACT workbook

Tools you can use for working with ACT

Resources:

Harris, R. 2009. ACT Made Simple: An Easy-To-Read-Primer on Acceptance and Commitment Therapy. New Harbinger Publications, Inc. Retrieved from: https://www.actmindfully.com.au/upimages/ACT_Made_Simple_Introduction_and_first_two_chapters.pdf

Barret, L. 2017. Emotional Intelligence Needs a Rewrite. Retrieved from: https://nautil.us/emotional-intelligence-needs-a-rewrite-236720/