Free Acceptance and Commitment Therapy worksheet by Dr Russ Harris
Help clients identify their avoidance patterns and the cost of short-term coping strategies with the Join the D.O.T.S. worksheet. From the course ACT for Beginners, this tool helps clients explore four common avoidance strategies (Distraction, Opting Out, Thinking Strategies, and Substances/Other Strategies) and recognize how they create long-term suffering despite short-term relief.
This reflective exercise builds motivation for change and opens the door to more flexible, mindful responses to difficult thoughts and feelings.
Use this free worksheet to:
Help clients uncover their avoidance cycle
Highlight the short-term payoffs and long-term costs of control strategies
Introduce acceptance and mindfulness-based alternatives
