ACT Worksheets
A free, clinician-reviewed set of Acceptance and Commitment Therapy worksheets you can fill in here and download as a PDF.
Reviewed byJack Bartel, PsyDWhere to start
A good order for newcomers: clarify your values, learn defusion to unhook from unhelpful thoughts, then build a committed action plan to turn values into concrete steps. The observing self exercise and the classic metaphors deepen the work as you go. Whether you searched for ACT therapy worksheets or acceptance and commitment therapy exercises, every sheet here is free to use and download. For the classic image of driving toward your values while noisy thoughts ride along, see passengers on the bus. For the self-as-context process, start with the observing self exercise. DBT approaches the same ground from a different angle, and its radical acceptance worksheet pairs well with the acceptance side of ACT. Once your values are clear, the ACT bullseye shows at a glance how close your current life comes to each of them.
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About this tool
Acceptance and Commitment Therapy (ACT) is an evidence-based behavioral therapy with a distinctive aim: not to reduce or eliminate difficult thoughts and feelings, but to change your relationship with them so they stop running your life. Instead of struggling to feel good, you learn to make room for discomfort and take action toward what genuinely matters to you. ACT calls the goal psychological flexibility.
Psychological flexibility rests on six processes: being present, acceptance, cognitive defusion (unhooking from thoughts), the observing self, values, and committed action. The worksheets here target these processes directly. The values and Values Bullseye tools clarify your direction; defusion exercises like Leaves on a Stream and the Cognitive Defusion sheet loosen the grip of sticky thoughts; the observing self exercise builds a stable vantage point; and the committed action plan turns it all into doable steps.
Many of ACT's most effective tools are experiential, including metaphors like Passengers on the Bus. They work by giving you a felt sense of stepping back from your mind, which logic alone rarely achieves. Used together, these worksheets build the whole ACT skill set over time.
All of our worksheets are free, run entirely in your browser, and produce a clean PDF. Nothing you write is stored or sent anywhere.
I find ACT to be especially helpful because it shifts the question from “How do I get rid of this anxiety, depression, or discomfort?” to “How do I want to live, even when these things are present?”
References
- Hayes SC, Strosahl KD, Wilson KG. Acceptance and Commitment Therapy: The Process and Practice of Mindful Change. 2nd ed. Guilford Press; 2012.
- Harris R. The Happiness Trap. 2nd ed. Trumpeter; 2022.
- A-Tjak JGL, et al. A meta-analysis of the efficacy of acceptance and commitment therapy for clinically relevant mental and physical health problems. Psychother Psychosom. 2015;84(1):30-36.
Cite this source
Psychology.com. (2026, October 18). ACT Worksheets. Psychology.com. https://psychology.com/tools/act-worksheets
ACT Worksheets FAQ
What are ACT worksheets?
Structured exercises that teach the core skills of Acceptance and Commitment Therapy: clarifying your values, unhooking from unhelpful thoughts, contacting the observing self, and taking committed action toward what matters.
Which ACT worksheet should I start with?
Start with the values worksheet to set your direction, then practice defusion with Leaves on a Stream or the Cognitive Defusion sheet, then use the committed action plan to turn values into steps.
How is ACT different from CBT?
CBT often works to challenge and change distorted thoughts. ACT focuses less on whether a thought is true and more on whether holding it tightly is workable, teaching you to make room for thoughts and feelings while acting on your values.
Are these a substitute for therapy?
They are helpful self-help tools and a good complement to therapy, but not a replacement, especially for persistent or severe difficulties.
Is there an ACT therapy techniques PDF I can download?
Yes, every worksheet here works as an ACT therapy techniques PDF: you fill it in in your browser and download a clean PDF of your answers, and nothing you write is stored or sent anywhere. Rather than one ACT workbook PDF, each sheet produces its own, so you can build a set from the values worksheet, Values Bullseye, Cognitive Defusion, Leaves on a Stream, Passengers on the Bus and the observing self exercise. The downloads also work as ACT handouts for a client or group.
Are there ACT worksheets for anxiety?
ACT for anxiety worksheets are the same core sheets used for any difficult thought or feeling, because ACT does not aim to remove anxiety but to change your relationship with it. Start with the values worksheet to set your direction, use the defusion exercises to unhook from anxious thoughts, then plan committed action toward what matters. These are self-help tools, not therapy; for persistent or severe anxiety, work with a licensed professional.