Do the values matrix first before anything else – try to bring the “feelings” into observable measurable events.

Pick one thing that you are frustrated with – work, personal life, etc.

Ask yourself what your values are related to that

What types of things get you away from your values? (These can be thoughts, emotions, etc.)

What observable things do you do on your worst day?

What observable things do you do on your best days?

What things can you do to bring you back closer to your values?

Develop some “committed actions” – things that you can realistically do to bring you closer to your values. Also attached are some actions.

Here are some other questions that can help when you are doing ACT.

Here are some books that have been recommended by How to ABA members – Click on the picture to get the link: