The ACT matrix is a visual tool. You are at the centre; the horizontal lines represent actions, and the vertical lines represent behaviours we engage in daily. This is an example of an ACT matrix. You are standing in the middle, observing what is happening and choosing your actions. These must be based on your long-term goals, values, and personality. You also show acceptance towards factors that you cannot control.
The BOTTOM LEFT contains thoughts and emotions that make you upset and want to escape, such as sadness, guilt, and anxiety. You may want to escape or hide those feelings.The BOTTOM RIGHT are “Things I Do to Escape”. You may want to avoid the thoughts and feelings which are upsetting you. Instead, you scroll on the phone for hours, put off important tasks and scream at people. They are called “away moves”.
The TOP LEFT Top-Left: “Things That Matter to Me” – These are your core values and what you think is important to you. It has to be being kind, telling the truth and caring for your family. You are moving forward in life.
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The TOP RIGHT are your actions when you start moving towards your values, even though it might be painful for you, such as apologising, taking up your books and studying.
The ACT Matrix is a straightforward visual tool used in Acceptance and Commitment Therapy (ACT) that helps individuals clarify their struggles and values-based actions. Here’s an example:
Scenario: Sarah struggles with social anxiety and avoids gatherings, leaving her feeling isolated.
Upper Left (What You Notice Inside):
Thoughts: “I’ll embarrass myself.”
Feelings: Anxiety, shame.
Sensations: Racing heart, sweating.
Upper Right (What You Do to Avoid Discomfort):
Behaviours: Cancelling plans, staying home.
Short-term relief: Anxiety decreases temporarily.
Lower Left (Who/What Matters to You):
Values: Connection, friendship, and personal growth.
Lower Right (Values-Based Actions):
Behaviours: Texting a friend, attending a small gathering.
Sarah sees that avoiding social situations (upper right) gives quick relief but keeps her from meaningful connections (lower left).
She recognises her anxious thoughts (upper left) as just thoughts, not truths that must control her.
She commits to small steps (lower right), like joining a book club, even with anxiety present.
By using the Matrix, Sarah:Acknowledges her inner experiences without fighting them. Chooses actions aligned with her values (connection). Builds psychological flexibility—living fully despite discomfort. The ACT Matrix makes the Hexaflex processes practical, helping people shift from struggle to meaningful living.
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