ACT Matrix Worksheet | HappierTHERAPY - Free Printable

This worksheet is called the ACT Matrix. It is a tool used in therapy (specifically Acceptance and Commitment Therapy) to help you organize your thoughts, feelings, and actions. It helps you move away from things that hurt or trap you and toward things that matter to you.

The matrix has four boxes (quadrants) arranged around a center point called "Noticing." Here’s how to fill it out step by step:

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Step 1: Start with Box 1 — “Who and what is important to you?” (Values)

Think about people, activities, or qualities that truly matter to you. These are your values — not goals, but directions in life.

Examples:
- Being a good friend
- Taking care of my health
- Learning new things
- Spending time with family

Write 3–5 things in this box.

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Step 2: Move to Box 2 — “Thoughts and feelings that show up when things get tough” (Fusion)

When you’re stressed, sad, or stuck, what thoughts or feelings pop up? Don’t judge them — just notice them.

Examples:
- “I’m not good enough.”
- “No one understands me.”
- Feeling anxious, angry, or tired
- “Why bother trying?”

Write down what shows up for you personally.

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Step 3: Go to Box 3 — “Things you do when those thoughts & feelings show up (non-acceptance)”

What do you *do* when those hard thoughts/feelings come? Sometimes we try to avoid, escape, or fight them — even if it doesn’t help long-term.

Examples:
- Scroll on phone for hours
- Yell at someone
- Skip school or work
- Eat junk food
- Withdraw from friends

Be honest — no right or wrong answers here.

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Step 4: Finish with Box 4 — “Things you could do to get closer to the things that are important to you (committed actions)”

Now think: What small, real steps can you take — even while having hard thoughts/feelings — to move toward your values?

Examples:
- Call a friend even if I feel shy
- Go for a walk instead of scrolling
- Say “I need help” when overwhelmed
- Do 10 minutes of homework even if I don’t feel like it

These are actions aligned with your values — not perfect, just possible.

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Center Circle: “Noticing (Self as context)”

This is where you pause and observe everything without judgment. You’re not your thoughts or feelings — you’re the person noticing them. Practice saying: “I’m having the thought that…” or “I’m feeling… and that’s okay.”

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Arrows:

- Left arrow (“Away”) = moving away from pain (Box 3 behaviors)
- Right arrow (“Towards”) = moving toward values (Box 4 actions)
- Up arrow (“5 Senses – Experiencing”) = being present in your body and surroundings
- Down arrow (“Inner / Mental Experiencing”) = noticing thoughts and feelings inside your mind

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You don’t have to fill this out perfectly. The goal is awareness and choice. Try filling each box with 2–4 personal examples.

Final Answer:
To complete the ACT Matrix worksheet:

Box 1 (Values): Write who/what matters most to you (e.g., family, honesty, learning).

Box 2 (Hard Thoughts/Feelings): List thoughts/emotions that arise during stress (e.g., “I’m failing,” sadness, anger).

Box 3 (Avoidance Actions): Note what you do to escape those feelings (e.g., procrastinate, isolate, overeat).

Box 4 (Committed Actions): Choose small steps toward your values despite discomfort (e.g., talk to a teacher, go outside, apologize).

Center: Practice noticing your experience without judging it.

Use simple, honest words — there’s no “right” answer, only what’s true for you.