ACT Choice Point Worksheets ( 2 Worksheets Attached) | HappierTHERAPY - Free Printable

The ACT Choice Point Worksheet is a tool from *Acceptance and Commitment Therapy (ACT)* designed to help individuals recognize moments of internal conflict and make conscious choices aligned with their personal values.

Let’s break down how to use this worksheet and solve the task it presents.

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🔍 Understanding the Worksheet

This worksheet focuses on identifying "choice points" — moments when you experience distressing thoughts or emotions and face a decision:
- Move AWAY from your values (avoid, suppress, escape) → "Away Moves"
- Or Move TOWARDS your values (act despite discomfort, engage in meaningful behavior) → "Towards Moves"

At the center is a blue box labeled "Situation(s), Thoughts & Feelings", where you note what triggered the struggle. From there, two paths emerge:
- Hooked → Away Moves: Reacting automatically to pain (e.g., avoiding, withdrawing).
- Unhooked → Towards Moves: Pausing, accepting discomfort, and choosing value-based action.

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✔ How to Use This Worksheet (Step-by-Step)

#### Step 1: Identify the Situation
In the blue box, write down:
- A specific situation that caused emotional or mental struggle.
- Your thoughts ("I'm not good enough," "This is too hard").
- Your feelings ("anxious," "frustrated," "overwhelmed").

> Example:
> *"Situation: My boss gave me feedback I didn’t like."*
> *"Thoughts: 'They think I’m failing,' 'I’m not competent.'"*
> *"Feelings: Shame, fear, defensiveness."*

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#### Step 2: List Your "Away Moves"
In the left green box ("My Away Moves"), write behaviors you might do to avoid the discomfort:
- Avoiding the person
- Not doing the work
- Criticizing yourself
- Withdrawing emotionally

> Example:
> - Ignore the feedback
> - Stop communicating with my boss
> - Tell myself I don’t care but stay silent
> - Quit the project to escape pressure

These moves may reduce short-term pain but often go against your values (e.g., growth, integrity).

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#### Step 3: List Your "Towards Moves"
In the right green box ("My Towards Moves"), write actions that align with your values even if they're uncomfortable:
- Talking to your boss calmly
- Asking for clarification
- Reflecting honestly on feedback
- Taking steps to improve

> Example:
> - Schedule a meeting to discuss the feedback
> - Write down my thoughts before responding
> - Practice self-compassion instead of self-judgment
> - Create a plan to improve based on the input

These moves strengthen long-term well-being and personal growth.

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#### Step 4: Make the Choice
At the choice point, ask:
- Am I getting *hooked* by my thoughts/feelings?
- Can I *unhook* and act in line with my values?

The goal isn't to eliminate discomfort — it's to act wisely despite it.

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🌱 Why This Works

ACT teaches that:
- Thoughts and feelings are temporary; we don’t have to react to them automatically.
- We can choose how we respond — especially when our values are at stake.
- "Toward" moves build resilience and meaning over time.

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💡 Final Tip

Use this worksheet regularly in real-life situations. Over time, you'll become more aware of your automatic reactions and better able to make intentional choices.

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✔ Summary Answer

To complete this worksheet:
1. Fill in the blue box with a stressful situation, your thoughts, and feelings.
2. In "My Away Moves", list avoidance behaviors.
3. In "My Towards Moves", list value-driven actions.
4. Practice noticing when you’re *hooked* vs. *unhooked*, and choose toward your values.

👉 This process helps you live more fully, even when life is hard.

Let me know if you'd like a filled-out example!