I love this tool! The ACT Matrix is a tool created by Kevin Polk, Jerold Hambright, and Mark Webster. This is a template used for sorting out our thoughts and behaviors which helps us conceptualize things in our life and help us to see whether what we are doing is bringing us towards or away from the life we want to live.

It can be a little tricky, so bear with me as I break down how to use this tool in a step by step process (I can work with you on building your ACT Matrix in session).

First, here is the basic template of the matrix. We can see at the center is our “noticing self” and this is essentially that part of your mind responsible for observing everything in your world (the other part of our mind can be referred to as the “thinking self” which I will get further below).

From the noticing self, we have a vertical arrow point “towards” and “away.” These directions represent moving towards or away from our values (i.e. what is important to us, how we want to live our lives).

Above the horizontal arrow is the outer world (what we can see, touch, taste, smell, etc). Below is the inner world (what we think, sense, and feel–i.e. our thoughts and emotions). These intersecting lines form four quadrants.

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As you can see, each quadrant represents a different thing.

Starting at the bottom right (1). This is where you would include who/what is important to you.

Moving to the bottom left (2). This is where you would include your thoughts and feelings that take you away from the kind of person you want to be and what you really care about (quadrant 1). I like to refer to these as “hooks” because they pull us away from what’s important.

Now we are moving to the outer world starting in the upper left (3). This is where you would include the things that you do to move away from the unwanted thoughts/feelings (quadrant 2). I like to refer to these as “away moves” as they move you away from your values.

Moving to the upper right (4). This is where you would include those behaviors you could be seen doing to move toward your values (quadrant 1). I like to refer to these as “toward moves” as they move you towards your values.

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I have provided a basic example (in green) of one value and the answers for each area in green. Starting at quadrant 1 and moving clockwise as described above.

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I don’t ask clients to carry an ACT Matrix around with them wherever they go. But, rather, to work towards keeping this template in mind as they live their lives (see the drawing below–full credit to my wife). When life throws difficulties at you, think: what is important to me (1), notice the hooks (2), be mindful of the away behaviors those hooks are trying to get you to do (3), and, most importantly, act in a way that reflects the kind of person you want to be (4).