The ACT Matrix | a simple perspective-taking exercise

Summary

This video introduces the ACT Matrix, a tool designed to help individuals pause, reflect, and make mindful choices in life. The exercise encourages users to map their thoughts, feelings, and behaviors onto a grid, divided into four sections: 'Towards' (what moves us toward what matters), 'Away' (what we do to avoid discomfort), 'Inside' (internal thoughts and feelings), and 'Outside' (observable behaviors and relationships). By practicing this skill of noticing, participants can become more aware of their actions and reactions, ultimately leading to more intentional choices aligned with their values and a more fulfilling life.

Takeaways

• 😀 The ACT Matrix is a perspective-taking exercise that helps you pause, step back, and notice what is happening, especially when you're feeling stuck.
• 😀 The exercise involves creating a grid on paper to divide your thoughts and feelings into different categories: towards vs. away moves and inside vs. outside experiences.
• 😀 Rabbits, when running, can be moving towards something (like food) or away from something (like a threat), and this distinction helps to understand our own actions.
• 😀 The grid consists of four quadrants: outside world (observable behaviors) vs. inside world (thoughts and feelings), and moves towards values vs. moves away from discomfort.
• 😀 Humans are unique because we can be physically safe yet still mentally in a state of threat due to the power of thoughts and language.
• 😀 In the bottom right quadrant, you list who and what is important to you, such as family, values, and qualities that matter in relationships.
• 😀 In the bottom left quadrant, you reflect on thoughts, feelings, and sensations that get in the way of acting on your values, such as anxiety or self-doubt.
• 😀 The top left quadrant represents the behaviors you engage in when avoiding uncomfortable feelings or thoughts, like drinking or procrastination.
• 😀 The top right quadrant represents actions that align with your values and move you towards what matters, such as meeting friends or accepting invitations.
• 😀 By practicing the ACT Matrix and noticing your patterns, you can become more aware of when you’re stuck and make conscious choices to move towards what truly matters.

Q & A

What is the main purpose of the ACT matrix exercise?

The main purpose of the ACT matrix exercise is to help individuals pause, step back, and notice the internal and external factors influencing their behavior, especially when they feel stuck. It aims to increase self-awareness and assist in making mindful choices that align with one's values.

What are the two main axes in the ACT matrix?

The two main axes in the ACT matrix are the 'towards' vs. 'away' axis (representing actions driven by desire or avoidance) and the 'inside' vs. 'outside' axis (representing internal thoughts and feelings vs. external observable behaviors).

How can the ACT matrix help individuals dealing with anxiety or stress?

The ACT matrix can help individuals by making them more aware of their thoughts and feelings (internal factors) and their behaviors (external factors). This awareness can allow them to recognize when they are stuck in negative loops and make intentional choices to move towards what really matters to them, rather than reacting based on anxiety or stress.

What is the significance of the 'inside' and 'outside' spaces in the matrix?

The 'inside' space refers to the world of thoughts and feelings, which are internal and not visible to others. The 'outside' space is the world of observable behaviors, which is what others can see, hear, and experience. The matrix helps individuals recognize the relationship between their internal experiences and their outward actions.

What is meant by the term 'hooks' in the context of the ACT matrix?

In the ACT matrix, 'hooks' refer to thoughts or feelings that cause individuals to get 'caught up' and veer off course from their values. These thoughts or feelings pull them away from their desired actions or behaviors, creating a loop that can be hard to break.

How can noticing the difference between 'towards' and 'away' moves help someone?

Noticing the difference between 'towards' and 'away' moves helps individuals become more aware of their actions and how they are influenced by their internal states. This awareness allows them to make more intentional choices that move them toward their values and goals, rather than reacting based on avoidance or negative thoughts.

What role does the middle circle in the matrix play?

The middle circle in the matrix represents a vantage point of awareness, where an individual can observe their thoughts, feelings, and behaviors without judgment. From this position, they can better understand what is important to them and how they can move towards it, despite internal struggles.

What is the difference between a 'towards' move and an 'away' move in the matrix?

A 'towards' move is an action driven by a desire to move closer to what truly matters, such as connecting with loved ones or pursuing personal goals. An 'away' move, on the other hand, is an action taken to avoid discomfort or unpleasant feelings, such as drinking more to numb anxiety or avoiding social interactions to escape feelings of inadequacy.

How can someone use the ACT matrix to break free from a stuck loop?

To break free from a stuck loop, a person can use the ACT matrix to notice when they are hooked by negative thoughts or feelings. By becoming aware of these internal struggles, they can step back, observe their behavior, and make a conscious choice to take a 'towards' action that aligns with their values, rather than remaining stuck in avoidance.

What does the term 'stuck loop' refer to in the context of the ACT matrix?

A 'stuck loop' refers to a repetitive cycle where short-term behaviors or actions (like avoidance) may seem to work at first but ultimately lead to negative consequences, reinforcing further avoidance and entrenching the individual in a cycle of anxiety or stress. Recognizing this loop helps individuals make more mindful decisions to change their behavior.