ACT Worksheets

Core Principles of ACT

These ACT worksheets are based on Acceptance and Commitment Therapy (ACT). Our worksheets have also incorporated principles from Mindfulness-Based Ecotherapy (MBE), making them unique by combining the skills and methods of both of these powerful therapeutic approaches. There are six core processes in ACT. A description of each is listed below. The worksheets for each of the processes are linked below each description.

These ACT worksheets are built on the six interconnected processes that promote psychological flexibility:

Acceptance

Acceptance is learning to open up to unwanted thoughts, emotions, and sensations instead of fighting or avoiding them.
Example: Feeling anxious before a public talk and allowing the anxiety without trying to suppress it.

These ACT Worksheets blend acceptance strategies with Mindfulness-Based Ecotherapy for an integrated approach.

Cognitive Defusion

Cognitive Defusion means changing the way we relate to thoughts, so they have less power over behavior.
Example: Seeing the thought “I’m not good enough” as just words, rather than the absolute truth.

These ACT Worksheets blend cognitive defusion strategies with Mindfulness-Based Ecotherapy for an integrated approach.

Being Present (Mindfulness)

Being Present (Mindfulness) is focusing on the here and now with awareness and openness.
Example: Paying attention to your breathing, bodily sensations, or environment without judgment.

These ACT Worksheets blend mindfulness strategies (being present) with Mindfulness-Based Ecotherapy for an integrated approach.

Self-as-Context

Self-as-Context means developing a sense of self that is separate from your thoughts, feelings, and experiences.
Example: Recognizing, “I notice I am feeling anxious” rather than “I am anxious.”

These ACT Worksheets blend self-as-context strategies with Mindfulness-Based Ecotherapy for an integrated approach.

Values Clarification

Values Clarification is identifying what truly matters in life and using these as a guide for action.
Example: Realizing that family connection is a core value and prioritizing time with loved ones.

These ACT Worksheets blend values clarification strategies with Mindfulness-Based Ecotherapy for an integrated approach.

Committed Action

Committed Action means taking concrete steps in alignment with your values, even in the presence of discomfort or fear.
Example: Speaking up in a meeting despite social anxiety because contributing aligns with your values of integrity and participation.

These ACT Worksheets blend committed action strategies with Mindfulness-Based Ecotherapy for an integrated approach.

How ACT Works

ACT uses experiential exercises, metaphors, mindfulness practices, and behavioral interventions to help clients:

• Accept what cannot be controlled.
• Reduce the struggle with painful thoughts and feelings.
• Focus on meaningful actions that lead to a richer life.

For example, a common ACT exercise is the “Passengers on the Bus” metaphor: You are driving a bus (your life), and your thoughts and emotions are passengers. Some may be noisy, complaining, or scary, but you don’t have to let them control your driving. You continue moving toward your values despite their presence.

Applications of ACT

ACT has been applied successfully across many areas, including:

• Anxiety disorders
• Depression
• Chronic pain
• Substance use
• Trauma
• Stress management
• Workplace and performance enhancement

Research shows ACT is effective in both clinical and non-clinical populations and can be delivered individually, in groups, or even digitally.

Key Takeaways

ACT is not about eliminating negative feelings. It’s about changing your relationship with them.
The goal is psychological flexibility, not symptom eradication.

Values-driven action is central: knowing what matters most guides decisions and behavior.
Mindfulness and acceptance are core tools to live fully, even with difficult experiences.

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