Cover
Samples are low resolution and watermarked. The files you download are full quality.
Printable workbook
Mindfulness & Acceptance Practice Workbook
$4.99 PDF, A4 and US Letter · 31 pages · instant download
Use five mindfulness and ACT exercises as guided pen-and-paper practice, with reflection sheets, quick logs, trackers, and a six-week path. Includes A4 and US Letter PDFs.
Secure payment by Whop on its own page. Right after paying you come straight back here to download your files, and we email you a personal link so you can return to them any time. No account needed.
What is in the pack
- Cover 1 page
The cover of your workbook. - Start here 2 pages
What is inside, how to use the workbook and a simple path to follow. - Worksheets 15 pages
Fill-in pages that turn your result or your plan into small, concrete steps. - Trackers 4 pages
Repeatable pages to follow change over weeks. Print as many copies as you need. - Quick reference 3 pages
One-page cards to keep at hand: the scale at a glance, ranges and prompts. - Reading guide 3 pages
A short plain-English guide to what the result means and what it cannot tell you. - Professional guide 2 pages
Administration, interpretation and limits for counsellors, coaches and clinicians. - Credits and references 1 page
Full references and credit to the authors and rights holders.
Also included: the complete workbook. Every file above merged into one PDF of 31 pages, in A4 and in US Letter, so you can print it in one go.
Who it is for
- Adults exploring mindfulness on paper
- People practising ACT defusion exercises
- Readers who want a six-week practice record
- Professionals using client-facing practice pages
Want to try it first? Use the free online .
Looking for a calm way to try mindfulness or acceptance exercises and keep a record of what you notice? The Mindfulness & Acceptance Practice Workbook gives you five options: Mindful Breathing, Quick Body Scan, 5-4-3-2-1 Grounding, Cognitive Defusion, and Leaves on a Stream. Each exercise has its own steps, and you can choose a length from 1 to 15 minutes, repeat a page, switch exercises, or stop if an activity feels uncomfortable.
The files work together as a simple practice set: the two-page Start Here suggests a first session and six-week path; 15 worksheet pages include a full reflection sheet, one-minute session log, and defusion prompts. Four trackers offer a weekly log, session history, review, and six-week chart. The three-page Quick Reference includes all five exercises and two cut-out cards. A three-page Guide explains the exercises and limits; the two-page Clinician Guide covers session use. The one-page Credits and References names the ACT developers and lists sources, alongside a one-page cover. All are PDFs in A4 and US Letter.
You can work through the suggested path over six weeks, practising at your own pace and checking off sessions as you go. Use the reflection page or quick log after an exercise, then return to the trackers to note your practice and review which exercise, duration, or time of day suits you. The finished pages become your personal written record; nothing is scored or added up. Professionals who purchase the workbook may reuse client-facing pages with their own clients under the stated licence.
What you get
- Choose among five named exercise sheets, from Mindful Breathing and Body Scan to Cognitive Defusion and Leaves on a Stream.
- Record what you notice on the full reflection page or capture a session in the one-minute quick log.
- Follow the six-week path with weekly checkboxes, then review practice in the four dedicated trackers.
- Keep the Quick Reference nearby for all five exercise steps, plus cut-out defusion and 5-4-3-2-1 cards.
- Read the Guide for plain-language context and limits, and the Clinician Guide for session use and licence terms.
What it is not
For educational self-reflection only; it is not a diagnosis, treatment, or substitute for professional care. Acceptance and Commitment Therapy was developed by Steven C. Hayes, Kirk D. Strosahl, and Kelly G. Wilson. Personal use is permitted, and purchasers who are professionals may reuse client-facing pages with their own clients; other group use and redistribution require a separate licence.
Questions people ask
Does this workbook calculate a score?
No. The source tool does not calculate a score, and the workbook does not add up answers or provide norms or cutoffs. Its reflection page and trackers are for recording what you chose to practise and notice, not for measuring attention, mindfulness, or mental health.
Can I print the workbook on A4 or US Letter paper?
Yes. The pack includes each file as a PDF in both A4 and US Letter. The page counts are identical in both sizes: 31 pages total, including the cover, Start Here, worksheets, trackers, Quick Reference, guides, and credits.
How often should I repeat the mindfulness exercises?
There is no prescribed schedule or ideal duration. Start Here offers a suggested six-week path with at least three practices per week, but says to move at your own pace. Each exercise can be repeated, switched, or stopped; the timer options run from 1 to 15 minutes.