The ACT Matrix

The Acceptance and Commitment Therapy give you perspective, especially for when you’re feeling stuck, to practice and learn how to notice and distinguish between your external space and internal space

When to Use It

• When feeling stuck between conflicting thoughts and emotions.
• When struggling to take action toward meaningful goals.
• When dealing with avoidance behaviors or emotional resistance.
• When you need clarity on whether your actions align with your values.

How to Practice It:

This exercise is best experienced through the video above.

1. Draw the matrix: Divide a blank page into four quadrants by drawing a horizontal and vertical line.

2. Label the axes:

• Top → “Toward” Behaviors: Actions that move you toward what truly matters.
• Bottom → “Away” Behaviors: Actions that pull you away from what matters.
• Left → Internal Experiences: Thoughts, emotions, urges, and physical sensations.
• Right → External Actions: Behaviors and choices you make.

3. Fill in each quadrant:

• Top right (Toward actions): Write down behaviors that bring you closer to your values and meaningful goals.
• Bottom right (Away actions): List actions you take to avoid discomfort but that ultimately take you further from your values (e.g., procrastination, numbing, avoidance).
• Top left (Helpful internal experiences): Identify emotions, thoughts, or sensations that support your growth and well-being.
• Bottom left (Unhelpful internal experiences): Recognize difficult emotions or negative thoughts that tend to hold you back.

4. Analyze and reflect:

• Compare your toward vs. away actions. Are you making choices that align with your values?
• Notice when avoidance behaviors show up—how can you shift toward meaningful action despite discomfort?
• Use this awareness to make better choices in challenging moments.

Why It Works:

• Grounded in Acceptance and Commitment Therapy (ACT): Helps people accept their thoughts and emotions rather than fighting or avoiding them.
• Encourages psychological flexibility: Shifts focus from short-term comfort to long-term, meaningful action.
• Separates you from your thoughts: Recognizes that thoughts and emotions are not commands but experiences you can respond to intentionally.
• Creates self-awareness: Makes it easier to identify avoidance patterns and shift toward value-based actions.