ACT Matrix · ACT & SceneCrossroads

A guided ACT reflectionAbout 7 minutes

See the pull. Make room. Choose what moves you toward.

The ACT Matrix helps you notice difficult inner experiences without letting them make every decision, and reconnect with the person you want to be in the moments that matter.

You do not need to feel ready before you move.

The aim is not to erase worry, doubt, or discomfort. It is to make room for choice while they are present.

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An ACT Matrix

One situation. More room to move.

Example
What others could notice
Away
Toward
What happens inside
1

What matters

Seeing a friend’s message

  • Connection
  • Being honest
2

Inner experience

What shows up in me

  • Worry
  • “I might make it worse”
3

Away moves

What I do to get relief

  • Avoid the conversation
  • Overthink
4

Toward moves

What I can choose to do

  • Ask one curious question
  • Listen fully
Younoticinghere
The same action can be an away or toward move. What matters is what it is doing in that moment.

Four views, one noticing perspective

Turn a tangled moment into a map you can use.

Start with what matters. Then notice the patterns with curiosity, not judgement.

  1. 01

    Name what matters

    Choose the person, relationship, or quality you want to move toward.

  2. 02

    Notice what shows up

    Make space for the thoughts, feelings, urges, and sensations already here.

  3. 03

    See your patterns

    Map moves for relief or protection and moves in service of what matters.

  4. 04

    Choose one move

    Leave with a small action for the next moment this pattern shows up.