In Session 5 of The ACT Roadmap, we introduce one of the most practical tools in Acceptance and Commitment Therapy: The ACT Matrix. This simple visual map helps you see what’s happening inside you (thoughts, feelings, urges) and how those experiences influence what you do in the world.

Using the Matrix, you’ll learn to distinguish between Away Moves — behaviors driven by avoidance and short-term relief — and Toward Moves — actions guided by your values and the life you want to build. Instead of getting lost in analysis or trying to eliminate discomfort, the Matrix gives you a clear way to notice patterns and choose your direction intentionally.

This session brings together everything you’ve learned so far — defusion, mindfulness, and self-as-context — and applies it to real-life decisions. When you understand your patterns, you gain the ability to pause, step back, and move toward what truly matters, even when discomfort is present.

If you want to follow along with the full 10-session journey, download The ACT Roadmap (therapist and client versions) at:
👉 www.shaunhardie.com

The resource mirrors what I use in real therapy and includes worksheets to map your Away and Toward moves, clarify your values, and track progress across sessions.