ACT Workbook: Values, Defusion and Acceptance Worksheets, Undated

This ACT workbook helps you name what you care about most, step away from thoughts that grip you, let hard emotions have space and move forward in small, values-based ways. Across 32 undated pages you will find a compass and a sorting exercise for values, a planner for committed action, worksheets for defusion, labelling thoughts, acceptance and willingness, a log for present moment practice, reflections on the noticing self, a weekly tracker and 30 writing prompts.

You get US Letter and A4 PDFs as an instant download. Nothing is shipped.

How this ACT workbook guides your practice

First, score how closely you are living your values in six areas, and take an honest look at what avoiding painful feelings has cost you. Then uncover your values through a sort of 39 words, the tribute exercise and a bullseye. The action planner splits one goal into six steps with room for obstacles, support and a willingness scale, while the week of action page asks for just one small step per day.

When a thought grabs hold, turn to the four step naming exercise, ten ways to unhook and a 13 row labelling log, which help you see it simply as a thought. All pages are undated, so you can print the logs, trackers and reflections again each week for as long as you practice.

Who this workbook is for

• Anyone caught in overthinking, worry or avoidance who wants a gentler way to respond
• People hoping to clarify their values and make choices that suit them
• Readers interested in acceptance and commitment ideas who learn best by writing
• Anyone seeing a therapist who would like extra practice pages between sessions
• People who prefer a calm, structured paper workbook over apps

Design and printing

• Elegant and minimal, with white pages and soft blush pink details that use very little ink
• Wide margins so a home printer trims nothing
• Portrait pages in US Letter (8.5 x 11 in) and A4 (210 x 297 mm)
• Undated, so you can start on any day of any year
• Use it in a binder or on a clipboard, or have a print shop spiral bind it

Inside the ACT workbook: 32 pages

1. 1Cover and contents
2. 2How the workbook works: six skills described simply (values, committed action, defusion, acceptance, present moment, noticing self) with writing space, tips for use, why you are here and an important note with a crisis line
3. 3Starting point: score 6 areas of life from 0 to 10 with a note, what brought you here, what you would love to change, thoughts that keep appearing, feelings that are hard to stay with and the first small sign of progress
4. 4What you have tried: a 9 row table of strategies, whether each helped in the short term and its long term cost, what avoidance has held you back from and how you would use that energy instead
5. 5Values compass illustrated with four directions, relationships, work and learning, health and self-care, and play and growth, each asking what you value, how you want to act and a 0 to 10 score for recent weeks
6. 6Values sort of 39 values plus 3 blanks, marked as very, quite or not so important, then your top five and what each means to you
7. 7The tribute: what someone close, a friend or colleague and someone you helped would say about you, the values you hear in their words and one way to act on them this week
8. 8Values bullseye, a target split into four quarters to mark how near the center you are living, one value per area, what pulls you outward and one step inward
9. 9Turning values into goals: two sample answers, then a 7 row table linking each value to aims for the week, month and year, a space for goals driven by should, another for goals that feel genuinely yours, and your chosen starting goal
10. 10Planner for committed action: the value and goal, 6 dated steps with done boxes, external barriers, inner thoughts and feelings to expect and your response, people to lean on, the exact first step with time and place, and a willingness rating
11. 11Seven days of action, a small step each day tied to a value, what came up inside you and a tick when done, followed by what supported you, what blocked you, a plan for slips and next week
12. 12Catching thoughts: 8 typical labels for thoughts, then four stages of distance, from the raw thought to I'm having the thought that, to I notice I'm having the thought that, to giving it a label
13. 13Four story cards for the tales your mind repeats, each with a nickname, its usual message and what it pushes you toward, plus when these tales appear and how you would reply
14. 14Ten quick unhooking techniques, each with a box to mark once tried, a score from 1 to 3 and notes, plus your current favorite and an idea of your own
15. 15Thought labelling log, 13 rows for day and time, thought, label and how hooked you felt before and after on a 0 to 10 scale, with your most used labels and what you noticed about your mind
16. 16Willingness worksheet: describe the situation, tick where it sits in your body (8 areas), name the emotion and the urge, set a dial from 0 to 10, compare acting unwilling or willing, name what matters enough and write gentle words for now
17. 17Making room: picture the feeling as an object with size, shape, weight, temperature, color and movement, then observe, breathe into it, make space and allow, scoring it before and after and noting lessons
18. 18Dropping anchor: acknowledge, return to your body and engage, then a table to check in with all five senses, times this could help and how you felt after
19. 19Mindful moments log: 8 suggested practices and 14 rows to note date, practice, length in minutes, setting, observations and calm from 1 to 5
20. 20The noticing self, built on the image of sky and weather: the weather moving through you, storms the sky in you has outlasted, a one minute exercise, what has not changed since you were a child and a difficult moment viewed from there
21. 21Beyond labels: an 8 row table of the labels and roles you carry, when each serves you and when it limits you, labels to hold more loosely, truths about you no label covers and three I am more than statements
22. 22Weekly tracker for 6 ACT skills plus one of your choosing over 7 days, a daily willingness number, the value in focus, the skill to rely on, moments you stayed true and moments you got caught
23. 23Weekly reflection: toward moves and away moves, a thought you unhooked from, a feeling you made room for, a 0 to 10 values scale, what you are learning, one small step and something to thank yourself for
24. 24 to 28Thirty writing prompts, six to a page, exploring values, unhooking, acceptance, the present moment, and the noticing self and committed action
25. 29Monthly reflection: values you lived well and ones needing attention, the biggest step, the hardest moment, helpful skills, stories that hooked you, a 0 to 10 scale, next month and a kind word to yourself
26. 30When I get hooked, a five step path (notice, name, make room, come back, choose), your usual hooks, away and toward moves and words that bring you back
27. 31Toolkit and support: helpful skills, core values, people to contact, professional support, early signs of struggle, gentle things that help and a box for what to do in a crisis
28. 32Lined notes

Files you download

• US Letter PDF of the ACT Workbook, 32 pages
• A4 PDF of the ACT Workbook, 32 pages
• Read Me First, a short PDF printing guide

How to download and print

• Check out with PayPal, a debit or credit card, Apple Pay or Google Pay. Your download page opens as soon as the payment goes through.
• We email the same private download links to you, so you can download your files again later.
• Open the PDF in a free reader such as Adobe Acrobat Reader and print at 100% or Actual size.
• Print only the pages you need, as often as you like, for your own personal use.

Good to know

• The workbook is a PDF for printing, not a hyperlinked digital planner. You can import it into most note taking apps and write on it.
• It is a digital download only. Nothing physical is shipped.
• Colors may look slightly different on paper than on screen.
• Personal use only. Please do not share, resell or redistribute the files.
• Downloads are non-returnable. Should a file fail to open or print properly, email us and we will help right away.
• The worksheets draw on acceptance and commitment ideas for self-help. They are not therapy, they cannot diagnose or treat a condition and they do not replace a qualified professional.
• In a crisis, or if you are having thoughts of self-harm, call your local emergency services straight away.

How this was made

Designed and written by PetiteDiary. AI tools helped draft parts of the text, and some background scenes in the preview images were created with AI. Every page was designed, reviewed and checked before release.

Questions about the act workbook

Related searches