A model by Russ Harris. At any moment there is a choice point: move toward values or move away from discomfort. The technique helps the client see this point in concrete situations and consciously choose direction. It is simple, practical and applicable to relationships, procrastination, crisis moments and everyday behavior.
Step-by-step guide
- Identify the value: "What matters to you in this situation?"
- Identify the obstacle: "What pulls you away from the value? Which thoughts, feelings or sensations?"
- Name the avoidance pattern: "What do you usually do when this shows up?"
- Offer an alternative: "What could you do toward the value, even with discomfort present?"
- Anchor the choice: "Right now, in this moment, which path do you choose?"
When to use
- The client is stuck in avoidance.
- Impulsive decisions.
- Showing how freedom of choice works.
- Crisis moments.
- Everyday situations where a quick ACT map is useful.
Key phrases
Here is the choice point. The value is closeness with your family. Then the thought appears: "They will criticize me." What do you usually do?
Follow-up questions
You shut down and do not call. That is a move away from discomfort.
What could you do toward the value, even with this thought present?
Right now, in this moment, you have a choice. Which path?
Alternative phrasings
Draw two arrows: toward values and away from discomfort. Where is the choice point?
Warnings
- ⚠️ No specific contraindications.
- ⚠️ Do not turn the model into moral pressure; it is a tool for awareness of choice.
Source: Harris, R. (2009). ACT Made Simple. New Harbinger
Materials are informational and educational and summarize publicly available scientific sources. They are not medical or psychological advice, are not intended for self-diagnosis or self-treatment, and do not replace consultation with a qualified professional.