Finding Clarity: How the ACT Matrix Can Help You Navigate Struggles
Last week, I came across an insightful article by Fergal Keane, an award-winning BBC journalist, where he reflected on his 30-year journey with PTSD, depression, and the search for happiness. His deeply personal account offers valuable insights into the challenges of mental health and the ongoing pursuit of a fulfilling life.
Reading his story, I was reminded of The ACT Matrix, a tool developed by Dr. Kevin Polk to help us make sense of our behaviours and experiences. The ACT Matrix provides a structured way to explore what truly matters to us and identify the patterns that keep us stuck.
Understanding the ACT Matrix
The ACT Matrix is a simple yet powerful framework that helps us sort our experiences and behaviours based on whether they bring relief or satisfaction. When used effectively, it can guide us toward a more meaningful and values-driven life.
Here are some key principles to keep in mind when using the Matrix:
Adopt a non-judgemental and reflective mindset – Approach your experiences with curiosity rather than criticism.
Ask yourself - Does this behaviour help me live a fulfilling and meaningful life? – This is the key question when noticing behaviours and experiences.
Recognise the reasons behind your actions – The ACT Matrix encourages us to examine why we do what we do. For instance, Fergal found relief in reading poetry—it helped calm his mind. Understanding this distinction can help us make more conscious choices.
Shift your focus to what truly matters – Fergal once spent much of his time on the left side of the Matrix, caught in behaviours that provided temporary relief but didn’t necessarily lead to long-term satisfaction or happiness. Now, he prioritises the people and activities that align with his values.
Fergal Keane’s ACT Matrix
How Can This Help You?
If you find yourself feeling stuck, overwhelmed, or disconnected from what truly matters, the ACT Matrix can be a helpful tool to gain clarity and psychological flexibility. By recognising the difference between short-term relief and long-term fulfilment, you can make more intentional choices that support your well-being.
If you or someone you know is struggling, let’s connect. As an experienced ACT Matrix coach I can help you navigate these challenges and build a more fulfilling life. Please get in touch to arrange a free discovery call.
You can read Fergal’s article here.
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