⚠ Educational Use Only — This ACT values worksheet is a self-reflection tool for academic purposes only. It does not constitute a professional assessment or recommendation. Please consult a qualified professional if you have concerns.

Free ACT Values Clarification Worksheet

Based on Acceptance and Commitment Therapy (Hayes, Strosahl & Wilson, 1999). This interactive worksheet guides you through identifying a core value, committing to a concrete action, mapping the psychological friction you anticipate, and writing a values-contact anchor statement — all in 6 structured steps.

Free printable PDF — complete your values clarification, export instantly, no account needed.
Step 1
Choose Domain
Step 2
Identify Value
Step 3
Committed Action
Step 4
Micro-Step
Step 5
Map Friction
Step 6
Anchor Statement
Step 1 of 6 Auto-saved
Neuroviax Academy — ACT Values Worksheet
neuroviaxacademy.com/tools/values-compass.html

Values Alignment Report

Academic Citation

Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (1999). Acceptance and commitment therapy: An experiential approach to behavior change. Guilford Press. Harris, R. (2009). ACT made simple: An easy-to-read primer on acceptance and commitment therapy. New Harbinger Publications. Wilson, K. G., & Murrell, A. R. (2004). Values work in acceptance and commitment therapy. In S. C. Hayes, V. M. Follette, & M. M. Linehan (Eds.), Mindfulness and acceptance. Guilford Press.

How to Use This ACT Values Clarification Worksheet

Step 01–02

Domain & value

Choose the life area that needs your focus — work, relationships, family, health, or personal growth. Then select the value that best describes how you want to show up in that domain.

Step 03–04

Action & micro-step

Translate your value into one specific, observable action this week. Then identify the smallest possible first move — so small it's nearly impossible to resist starting.

Step 05

Map friction

Identify the thoughts and feelings that will arise as barriers. ACT calls this cognitive defusion — you notice the thought as a mental event, not a command to obey.

Step 06

Anchor statement

Write a statement that acknowledges the friction and re-connects to your value: "Even if I notice [barrier], I choose to [action] — because I value [value]."

ACT vs traditional goal-setting: Most goal-setting tools focus on the destination. ACT values clarification focuses on the direction — the ongoing quality of how you act. Unlike a goal, a value cannot be completed. This means your commitment remains intact even when specific targets change or motivation drops. This worksheet follows the ACT framework developed by Hayes, Strosahl & Wilson (1999) and used in the Russ Harris Bull's Eye and life compass approaches.
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ACT Values Clarification Worksheet: The Framework Behind This Tool

Acceptance and Commitment Therapy (ACT) developed by Hayes, Strosahl and Wilson (1999) treats values clarification as a foundational process for psychological flexibility. Unlike cognitive restructuring in CBT, ACT does not attempt to change unhelpful thoughts — it changes your relationship with them. Values provide the direction that makes action possible even when motivation is absent and difficult thoughts are present.

Values vs Goals: The ACT Distinction

In ACT, a value is an ongoing direction of action — a quality of how you want to move through your life. A goal is a specific milestone along that path. You can complete a goal; you can never complete a value. This distinction is critical: goal-only thinking collapses when targets are missed or motivation drops. Values-based action continues regardless, because the direction itself is the purpose.

How This Compares to the Russ Harris Bull's Eye Worksheet

The Russ Harris Bull's Eye worksheet — one of the most widely used ACT tools — is a one-page static PDF that asks you to rate your current alignment with each life domain visually. This interactive worksheet extends that foundation: it guides you through selecting a specific value within a domain, committing to a concrete action this week, formulating a micro-step to reduce the activation threshold, mapping the psychological friction barriers using ACT defusion principles, and writing a values-contact anchor statement. It then generates a structured report you can export as a free printable PDF.

Cognitive Defusion: The Step Most Worksheets Skip

Most values clarification worksheets stop at identifying values and setting goals. This worksheet includes a dedicated friction-mapping step (Step 5) based on ACT defusion (Hayes et al., 1999). You identify the specific thoughts and feelings you anticipate as barriers — cognitive fusion patterns, experiential avoidance, rigid self-stories — and label them as mental events rather than facts. The anchor statement in Step 6 then uses this defusion work directly: "Even if I notice [specific barrier], I choose to [action] — because I value [value]."

Comparison: Interactive ACT values worksheet vs static PDF alternatives
FeatureThis Interactive ToolStatic PDF (Bull's Eye / TherapistAid)
Values identification50 values across 5 domains with guided reflectionBlank fields or short lists
Committed actionSpecific action + micro-step formulationGeneral goal field only
Friction mappingACT defusion categories — cognitive fusion, avoidance, self-story, time dominanceNot included
Anchor statementGuided formula: Even if / I choose / because I valueNot included
ExportFormatted PDF with full reportHandwritten scanned sheet
Auto-saveBrowser localStorageN/A

Frequently Asked Questions

What is an ACT values clarification worksheet?

An ACT values clarification worksheet is a structured tool from Acceptance and Commitment Therapy that helps you identify what genuinely matters to you across life domains — relationships, work, health, family, and personal growth. This free interactive worksheet guides you through 6 steps: choosing a domain, identifying your values, committing to an action, formulating a micro-step, mapping psychological friction using ACT defusion, and writing a values-contact anchor statement.

Can I get a free printable PDF of my ACT values worksheet?

Yes. Complete all 6 steps, then click "Export PDF Report" to print or save a clean formatted PDF of your complete values clarification including your anchor statement. No account or sign-up is required.

How does this compare to the Russ Harris Bull's Eye worksheet?

The Russ Harris Bull's Eye is a one-page static PDF that rates your current alignment with each life domain visually. This interactive worksheet goes deeper: it guides you through identifying a specific value, committing to a concrete action this week, formulating a micro-step, mapping cognitive fusion and experiential avoidance barriers (ACT defusion), and writing a values-contact anchor statement. It then generates a structured PDF report you can share with a therapist or keep for reference.

What is the difference between a value and a goal in ACT?

In ACT, a value is an ongoing direction or quality of action — like walking West. A goal is a specific milestone along that path. You can complete a goal, but you can never finish a value. This distinction prevents behavioral collapse when motivation drops: values remain constant even when specific targets change.

What is cognitive defusion and how does this worksheet use it?

Cognitive defusion (Hayes, Strosahl & Wilson, 1999) is the ACT process of noticing thoughts as mental events rather than facts to be obeyed. Step 5 of this worksheet asks you to identify the specific barriers you anticipate — thoughts like "I'm not capable enough" or feelings of anxiety — and label them explicitly. The anchor statement in Step 6 then uses this directly: "Even if I notice [the specific barrier], I choose to act." This is defusion in practice.

Does this replace a formal professional evaluation?

No. This is a self-reflection worksheet for educational awareness only. A qualified professional must always be consulted for a comprehensive assessment.