ACT Worksheets for Values, Acceptance and Mindful Everyday Action

These ACT worksheets help you act on what you care about while letting painful thoughts and emotions be there, without a fight. Across 28 undated pages you will find a values compass, unhooking exercises, a willingness page, check-ins for staying present, a tracker for committed actions and a review for each week. Download them instantly as PDFs in US Letter and A4.

Each page offers clear prompts, so you never face an empty journal page wondering where to begin.

How these ACT worksheets help you move forward

You begin by writing down what matters most across four parts of your life. One value then becomes a goal, broken into five small steps and a very first action with a set time.

If a thought keeps clinging, turn to the Noticing thoughts page or pick from eight playful exercises that loosen its grip, so you can watch it from a distance instead of debating it. The willingness and making room pages guide you slowly through a painful feeling. Meanwhile the tracker, the weekly review and the monthly reflection reveal how small actions build up over time. Nothing is dated, so print the check-ins and logs again whenever you like.

Who these acceptance and values worksheets are for

• Adults wanting to get clear on their values and take small, steady steps toward a more meaningful life
• Anyone who gets tangled in worry, self-criticism or the same old mental stories
• People who tend to push hard feelings away and would like a softer way to make space for them
• Readers of acceptance and commitment books who want pages for practicing the ideas on their own
• Anyone who enjoys reflecting on paper with guided prompts rather than blank pages

Design and printing details

• Minimal, elegant style: white pages with soft blush pink touches that need very little ink
• Roomy margins on every page, so a home printer never cuts anything off
• Two portrait sizes: US Letter (8.5 x 11 in) and A4 (210 x 297 mm)
• Undated, so begin on any day and reprint the check-ins, logs and reviews as you go
• Use it in a binder or on a clipboard, or get it spiral bound at a print shop

Inside the ACT worksheets: 28 pages

1. 1Cover page, including an index
2. 2Start here. A short introduction to the six building blocks, from values and committed action to acceptance, unhooking, being present and the noticing self, with lines to write on, how the set works, why I'm here and a please note box
3. 3Where I am now. Score six life areas from 0 to 10 with a comment, then note what led you here, what you wish were different, the hard thoughts and feelings that often appear and your usual response
4. 4My values compass. Four directions to explore (relationships; work and learning; health and self-care; joy and growth). For each, note what is important, the person you hope to be there and a recent score out of 10
5. 5Values that matter. 36 values to tick and 4 blank spots, your top 5 and why each counts, values you live well and values that have slipped
6. 6Exploring one value. Five guided questions, three small ways to act on it this week and a person who embodies this value
7. 7Values and goals. Two filled-in samples, then six rows connecting each value to a near goal, a far goal and an opening move, plus space for obligation goals versus goals that excite you
8. 8Values-based action plan. Value, goal, 5 numbered steps, inner and outer obstacles with your response, support to request, your very first step and its timing, and a willingness scale
9. 9Toward or away. A situation in front of you, what matters in it, what shows up inside, moves toward and moves away, your next choice and what you observed after
10. 10Noticing thoughts. A four step "I'm having the thought that" exercise, the thoughts that hook you hardest and what they push you toward
11. 11Unhooking practices. A menu of 8 brief practices, each with a tried box and a helpfulness rating from 1 to 3, plus your favorite and an idea of your own
12. 12Thought log. 11 rows for date, situation, thought, grip from 0 to 10, helpful or not, practice used and grip afterwards, with space for patterns
13. 13Name the story. Three story cards covering its name, what it tells you, when it appears, what you do when hooked and an alternative, plus phrases to use when you spot a story
14. 14Acceptance reflection. The feeling you have been fighting, how you have tried to dodge it, short-term gains against long-term costs, what making room could change and acceptance phrases
15. 15Making room for a feeling. Six unhurried steps, locating the feeling physically and describing its size, shape, color or temperature, a rating out of 10 at the start and end, and a gentle word for yourself
16. 16Willingness worksheet. What you have been avoiding, the value behind it, inner experiences to make space for, a willingness scale, the tiniest step, how it went and the lesson
17. 17Cost of avoidance. An 8 row table for what you avoid, how, the short-term relief and the long-term cost, plus one pattern you are ready to soften
18. 18Present-moment check-in. 5 things you see, 4 you hear, 3 you feel, 2 you smell and 1 you taste, three slow breaths, a weather report for your mind and where your attention sits now
19. 19Daily check-ins. Morning, midday and evening notes across 7 days with a presence rating from 0 to 5, moments you were fully here and reminder cues
20. 20Mindful moments. Ten suggestions for bringing awareness to routine moments, plus a ten line record of everyday tasks you did while fully paying attention
21. 21The noticing self. You as a child, as a teenager and now, what has never changed, what you notice in this moment and a reflection on the sky and the weather
22. 22More than my labels. A 7 row table for labels, their origin and whether they tell the whole story, other things that are true about you and the roles you hold
23. 23My unhooking plan. Six rows that map a trigger to what you will notice, how you will unhook and where you will head next, along with early signs, grounding words and supportive people
24. 24Weekly action plan. Three values in the spotlight, obstacles you expect and your answer to them, then a seven day grid listing the value, a modest action, the feeling you will allow and a tick when done
25. 25Committed action tracker. 4 commitments and 12 rows of circles for 31 days, the commitment you kept most and what kept you going
26. 26Weekly review. Steps toward your values, times you got hooked, feelings you made room for, helpful practices, two 0 to 10 scales and a focus for next week
27. 27Monthly reflection. Return to the six life areas from page 3, rescore each one with a short note, then write what has changed, what remains difficult and which values deserve attention in the coming month
28. 28My toolkit and support. A summary of your key values and go-to practices, ways to return to now, the people and places that steady you, contact fields for a therapist, a doctor and a crisis line, and a note for emergencies

Files you will download

• ACT Worksheets, US Letter PDF (28 pages)
• ACT Worksheets, A4 PDF (28 pages)
• Read Me First, a brief printing guide (PDF)

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.

Please note before you buy

• The worksheets are PDF files intended for printing. They are not a hyperlinked digital planner, though most note taking apps will let you import them and write on them.
• You receive digital files only. Nothing is mailed to you.
• Printed colors may look a little different from what you see on screen.
• Personal use only. Sharing, reselling or redistributing the files is not permitted.
• Digital files cannot be returned. If a file will not open or print properly, email us and we will help quickly.
• This set is built for self-reflection and borrows from acceptance and commitment thinking. It is neither therapy nor medical advice, it does not diagnose or treat anything, and a trained mental health professional remains irreplaceable.
• If you are in crisis or having thoughts of harming yourself, call your local emergency number or a crisis line immediately.

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.

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