Freddy Jackson Brown, Nic Hooper

The Acceptance and Commitment Therapy (ACT) Diary 2023

Spiral Bound

Designed for anyone seeking to live authentically, especially those engaged or interested in Acceptance and Commitment Therapy, the ACT Diary is a companion and guide for identifying priorities and moving toward the things that matter in life.



Life is often busy, demanding, and full of challenges that can cause us to lose sight of what really matters. The Acceptance and Commitment Therapy (ACT) Diary 2022 is designed to help individuals focus on the things that are most important to them. It puts values centre-stage, where they can best guide actions and decisions, and is especially helpful for those engaged in Acceptance and Commitment Therapy (ACT). However, the principles are relevant to anyone seeking to build psychological flexibility – the ability to connect fully with experiences, including difficult thoughts and feelings, and pursue an authentic life. Weekly short, accessible pieces discuss aspects of psychological flexibility, present helpful metaphors, and suggest exercises to identify core values, clarify issues, and record goals. Alongside these, reflection spaces offer regular opportunities to record thoughts, identify barriers and track progress.


NIC HOOPER is Lecturer in Psychology at Cardiff University. He was previously Senior Lecturer in Psychology at the University of the West of England (UWE), and earlier spent two years teaching at Middle East Technical University in Northern Cyprus. He has written many articles and book chapters, and he is the lead author of The Research Journey of Acceptance and Commitment Therapy (2015). From 2015-17 he sat on the board of the Association for Contextual Behavioral Science (ACBS), which governs much work in ACT and related areas.

FREDDY JACKSON BROWN is a registered and chartered clinical psychologist with twenty years’ experience working with children and families in the NHS. He has published a range of peer-reviewed articles and book chapters on ACT, behaviour analysis, disability and sexuality, and is the author of Get the Life You Want (2013) and ACT for Dummies (2016).


Publisher: Pavilion Publishing and Media Ltd

Publication Date: End of September 2022



Table of Contents
Personal information
Authors’ welcome
What Do You Want? ⚫ An Introduction to Values ⚫ Valued Domains ⚫ Smart Goals ⚫ Values List ⚫ Exploring Domains ⚫ Managing Thoughts and Feelings ⚫ What Is Willingness? ⚫ Metaphor: The Unwelcome Guest ⚫ What Is Defusion? ⚫ Exercise: Having the Thought ⚫ What is Contacting the Present Moment? ⚫ Exercise: Breathing ⚫ What is Self-as-Context? ⚫ Metaphor: The Sky and the Weather ⚫ What is the Hexaflex? ⚫ Exercise: Writing a Eulogy ⚫ Introducing Self-Compassion ⚫ Exercise: Helping a Child ⚫ Personal Values Statement ⚫ Introducing Experiential Avoidance ⚫ Exercise: The White Bear ⚫ Experiential Avoidance: A Crucial Side Effect ⚫ Metaphor: A Ball in the Water ⚫ Giving You the Reins ⚫ Metaphor: Quicksand ⚫ Metaphor: Tug of War with a Monster ⚫ Exercise: Leaves on a Stream ⚫ Metaphor: Hands as Thoughts ⚫ Exercise: Body Scan ⚫ Exercise: Walking ⚫ Exercise: Fusion with Evaluations ⚫ Exercise: Taking Off Your Armour ⚫ Exercise: Heroes ⚫ Exercise: Waiting for the Wrong Train ⚫ Bringing It All Together: Passengers on the Bus ⚫ Ending the Year


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