The ACT Matrix is a visual tool that brings all of ACT together in one simple diagram. It helps you understand your patterns and make values-based choices in any moment.
The Four Quadrants
The Matrix divides behavior into four areas based on two questions:
- Is this inner experience (thoughts/feelings) or outer behavior (actions)?
- Is this moving toward values or away from discomfort?
Who/What Matters (Inner)
Your values: what kind of person you want to be, what's meaningful to you
Toward Moves (Outer)
Actions you take in service of your values, even when difficult
Unwanted Experiences (Inner)
Thoughts, feelings, memories, sensations you don't want to have
Away Moves (Outer)
Actions you take to avoid or escape unwanted experiences
Using the Matrix
- Notice: When you act, ask: "Is this a toward move or an away move?"
- Understand: If it's an away move, what unwanted experience am I avoiding?
- Choose: Would I rather make a toward move right now? What would that look like?
Why the Matrix Works
The Matrix doesn't judge away moves as "bad"—sometimes they're necessary. Instead, it brings awareness: "I notice I'm choosing to move away from my values right now." With awareness comes choice.
Over time, you build skill at noticing your patterns and choosing toward moves more often, even when uncomfortable.