The Choice Point in ACT
The Choice Point in ACT – Noticing When You’re Stuck or Moving Forward
In Acceptance & Commitment Therapy (ACT), the Choice Point is a simple tool to help us notice how we respond when life gets challenging.
When difficult thoughts, emotions or urges show up, we often react automatically — sometimes in ways that pull us further away from what truly matters to us. Sometimes we are hooked by thoughts, feelings and behaviours that pull us away from our values. On the other side, we have resources such as our values, our strengths and our skills that can help us move towards the life we want to live.
The Choice Point prompts us to slow down and ask:
Am I moving towards or away from my values?
Away Moves might look like:
• Avoiding situations that bring anxiety
• Getting caught in rumination or people-pleasing
• Disconnecting from values like honesty or self-respect
• Self-criticism, numbing or withdrawing
Toward Moves might look like:
• Taking small, meaningful actions even when it’s uncomfortable
• Setting a boundary or asking for support
• Practising self-compassion or showing up authentically
• Acting in line with your values
This isn’t about being perfect. It’s about noticing that you have a choice in the way you react to situations and you have the opportunity to choose the path that supports the life you want to live.
Source:
Harris, R. (2009). ACT Made Simple. New Harbinger Publications.
Disclaimer: This post is for psychoeducational purposes only and does not replace professional mental health care.
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