Free Information Sheets
Dr Russ Harris wrote a brilliant book called The Happiness Trap based on Acceptance and Commitment Therapy or Acceptance and
Commitment Training (abbrieviated as in ‘ACT’ – like to ‘act’ in a play). https://www.actmindfully.com.au/
My eBook “Get Out Of Your Head And Into Your Life” is also based on ACT (FREE download here)
Below are some of the FREE information sheets that Russ has produced to compliment his
I’ve included them here as they are also relevant to the way I work
Simply click or tap on the sheet you would like to read and it open up for you.
Happy reading!
👉Avoidance and Suffering Diary
Fill this in at least once a day, to increase awareness around the costs of trying to avoid or get rid of painful thoughts
and feelings.
👉Brief Bulls Eye Worksheet
What really matters to you, deep in your heart? What do you want to do with your time on this
planet? What sort of person do you want to be? What personal strengths or qualities do you want to develop?
👉Control of Thoughts and Feelings Questionnaire
This questionnaire has been adapted from similar ones developed by Steven Hayes, Frank Bond, and others. For each pair of
statements, please circle the one that most accurately fits how you feel. The answer you choose doesn’t have to be absolutely
100 percent true for you all the time; just pick the answer which seems to be more representative of your general attitude.
👉Defusion Practice Form
At the end of each day note the defusion techniques you used, in what situation, how often, whether defusion occurred,
and any benefits and/or difficulties you noticed. Remember the aim of defusion is not to ‘feel good’ or to get rid of ‘bad’
thoughts; it is to help you ‘be present’ and reduce the influence of unhelpful thoughts and beliefs over your behavior.
👉Expansion Practice Form
Expansion means opening up and making room for difficult feelings, urges and sensations – thereby allowing them to ‘flow through’
you without a struggle. You don’t have to like or want these feelings – you just make room for them and allow them to be there even
though they are unpleasant. Once this skill is learned, if these feelings should resurface, you can rapidly make room for them and let
them ‘flow on by’ – so you can invest your time and energy in doing meaningful life-enhancing activities, instead of struggling. Aim to
practice at least once a day breathing into and making room for difficult feelings and sensations
👉Goal Setting Worksheet
👉Informal Mindfulness Exercises
We’re all busy, and many of us don’t have time (or are unwilling to make time) to formally practice mindfulness
skills. However, we can practice informally throughout the day. Here are a couple of examples…
👉Clarifying Your Values
(Adapted From Tobias Lundgren’s Bull’s Eye Worksheet)
Deep down inside, what is important to you? What do you want your life to stand for? What sort of qualities do you want to
cultivate as a person? How do you want to be in your relationships with others? Values are our heart’s deepest desires for the way
we want to interact with and relate to the world, other people, and ourselves. They are leading principles that can guide us and
motivate us as we move through life. Values reflect what you want to do, and how you want to do it. They are about how you want
to behave towards your friends, your family, yourself, your environment, your work, etc.
👉Mindful Breathing Practice Journal
Mindful breathing practice enables you to develop several skills: the ability to focus, and engage in what you are doing; the ability to
let thoughts come and go without getting caught up in them; the ability to refocus when you realize you are distracted; and the ability
to let your feelings be as they are without trying to control them. Even 5 minutes practice a day can make a difference over time. 10
minutes twice a day or 20 minutes once a day is even better.
👉Overcoming F.E.A.R.
This handout complements chapter 30 of The Happiness Trap, although its content differs somewhat from the book.
Let’s assume you have clarified your values, and set yourself a goal – but you haven’t followed through on it. What
stopped you? The F.E.A.R. acronym covers most of the common barriers:
F = Fusion (stuff your mind tells you that gets in the way when you get caught up in it)
E = Excessive goals (your goal is too big, or you lack the skills, or you lack the resources)
A = Avoidance of discomfort (unwillingness to make room for the discomfort this challenge brings)
R = Remoteness from values (losing touch with – or forgetting – what is important or meaningful about this)
👉The Costs of Avoidance Worksheet
👉Values Worksheet
(Adapted from Kelly Wilson’s Valued Living Questionnaire)
Deep down inside, what is important to you? What do you want your life to stand for? What sort of qualities do you
want to cultivate as a person? How do you want to be in your relationships with others? Values are our heart’s deepest
desires for the way we want to interact with and relate to the world, other people, and ourselves. They are leading
principles that can guide us and motivate us as we move through life.
👉What To Do In A Crisis
A crisis can present in many different forms, from the death of a loved one, to loss of a job, to collapse of a
marriage, to financial disaster. When you are hit by a crisis, an emotional storm is likely to whip through your
mind and body, tossing painful thoughts and feelings in all directions. Here’s what you can do to survive and
thrive: S.T.O.P.
👉The Willingness and Action Plan