Freddy Jackson Brown, Nic Hooper

The Acceptance and Commitment Therapy (ACT) Diary 2020

Spiral Bound

A guide and companion for moving toward the things that matter in your life



The Acceptance and Commitment Therapy (ACT) Diary 2020

If you sometimes feel that you’re living a life that’s out of step with who you want to be, The ACT Diary 2020 can help. It’s designed to enable you to clarify your personal values (the qualities you’d most like to embody in your life) and move in meaningful directions. Through weekly exercises drawing on the latest psychological approaches, it will guide you as you master the skills needed to look after yourself, build strong relationships and pursue new opportunities.

Based on Acceptance and Commitment Therapy (ACT), it puts values centre-stage where they can best guide actions and decisions. It is especially helpful for those engaged in 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.

It’s your wellbeing companion for the year ahead.


ISBN: 9781912755776

Format: Spiralbound

Publisher: Pavilion Publishing and Media Ltd

Publication date: October 2019



Nic Hooper is Lecturer in Psychology at the University of the West of England (UWE). He previously spent two years teaching at Middle East Technical University in Northern Cyprus. He has written a number of articles and book chapters, and is lead author of The Research Journey of Acceptance and Commitment Therapy (2015). From 2015-17 he sat on the board of the 8,000-member 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).


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


The following discounts apply to bulk purchases:

10% off 5 copies or more – code ACT10
20% off 10 copies or more – code ACT20
30% off 50 copies or more – code ACT30
40% off 100 copies or more – code ACT40

Please use the relevant coupon code at checkout.

3 reviews for The Acceptance and Commitment Therapy (ACT) Diary 2020


    Highly recommended! Buy this diary
    I use and practice acceptance and mindfulness in my daily life and this diary gives loads of practical ideas and inspiration to help me each day. I’ve had this diary in previous years and found it so useful. I’d highly recommend this!

  2. R McIntosh

    An invaluable companion to a hectic year
    I find that the older I get – the quicker time flies! This diary is carefully designed and constructed around an evidence based science of human behaviour. I know it will help me keep track of how I’m ‘showing up’ in EVERY area of my life, even when life feels really hectic. The resources and reflection points during the year will also help me notice how my thoughts and feelings might be getting in the way of me moving towards what’s important and meaningful for me.

    The 2019 version has been an invaluable companion during a challenging year, on both work and family fronts. The 2020 version is packed with supportive and useful resources. Heartily recommended!

  3. N Trenchard

    In some respects this was a hard review to write as I am typically someone who doesn’t read the blurb on the back of a book, only the first paragraph, then if that grabs me I’ll buy the book!

    With the ACT Diary 2020, I kind of knew what to expect because I have used the 2019 one up until now. What I didn’t expect was the neat change to the look and feel of the diary. I like the ring-binding as it makes the pages much more usable and given the huge amount of exercises to do and the space to write, it will be really comfortable to use each day.

    Values within key areas are identified early on and woven throughout the diary to help you focus on your goals for the week. Key questions aid reflections and further planning. Motivational quotes are dotted throughout but are choicely connected with the aim of this diary – to help you move towards the things that matter to you most. So in the words of Mary Shelley ‘ The Beginning is always today’, I would without hesitation recommend that you grab a moment today and get yourself a copy – you won’t regret it, this diary can only enhance your ability to enrich your life in 2020.

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